Comparing Nutrients in 7 ounces Roasted Almonds VS Barley flour

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Barley flour	12%	4%	84%

Macro Nutrients

	Roasted Almonds	Barley flour	Recommended Dietary Allowance
Energy	41% 1187kcal	23.6% 685kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	3.27% 3.18g	97g per day for Men 19-50 years
Saturated Fat	25.4% 8.12g	2.08% 0.66g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	9.55% 0.15g	1.6g per day for Men 19-50 years
Omega 6	151% 25.7g	8.1% 1.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 41.7g	114% 148g	130g per day for Men 19-50 years
Sugars	13.3% 9.64g	2.2% 1.6g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.027% 0.02g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.02g	NA	g per day for Men 19-50 years
Sucrose	% 9.43g	NA	g per day for Men 19-50 years
Fiber	57% 21.6g	52.7% 20g	38g per day for Men 19-50 years
Protein	74.3% 41.6g	37.2% 21g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Barley flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.7% 0.15mg	61% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	183% 2.38mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	77.8% 12.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	5.75% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	60.4% 0.79mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	57% 17μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	27.3% 109μg	3.97% 16μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	316% 47.4mg	7.54% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.64% 4.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Barley flour	Recommended Dietary Allowance
Calcium	53% 532mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	242% 2.2mg	75.6% 0.68mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	93% 7.4mg	66.5% 5.3mg	8mg per day for Men 19-50 years
Magnesium	132% 554mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	193% 4.43mg	89.2% 2.05mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	253% 114μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	134% 935mg	84% 587mg	700mg per day for Men 19-50 years
Potassium	41.6% 1415mg	18% 613mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	136% 75μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	59.7% 6.57mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	0.13% 4.8g	0.65% 24g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Barley flour per 7 oz

Compare the macro and micronutrient content in 7 oz of Roasted Almonds versus 7 oz of Barley flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Roasted Almonds vs Barley flour:

• 7 ounces of Roasted Almonds have 10.5 times more Vitamin B2, 2.2 times more Vitamin B5, 6.9 times more Vitamin B9 and 41.9 times more Vitamin E than Barley flour.
• While 7 oz of Barley flour or meal contain 4.8 times more Vitamin B1, 1.7 times more Vitamin B3 and 2.9 times more Vitamin B6 than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Barley flour or meal have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Roasted Almonds vs Barley flour:

• 7 ounces of Roasted Almonds have 8.4 times more Calcium, 3.2 times more Copper, 1.4 times more Iron, 2.9 times more Magnesium, 2.2 times more Manganese, 1.6 times more Phosphorus, 2.3 times more Potassium and 1.7 times more Zinc than Barley flour.
• While 7 oz of Barley flour or meal contain 18.9 times more Selenium than Dry Roasted Almonds.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted Almonds have 1.7 times more Energy, 32.8 times more Fat, 12.2 times more Saturated Fat, 18.6 times more Omega 6, 6.1 times more Sugars and 2 times more Protein than Barley flour.
• While 7 oz of Barley flour or meal contain 7.7 times more Omega 3 and 3.5 times more Carbohydrate than Dry Roasted Almonds.
• Both Roasted Almonds and Barley flour offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Roasted Almonds provide inadequate amounts of Omega 3