Comparing Nutrients in 7 ounces Oat Flour VS Barley flour

Macros Ratio

	Protein	Fat	Carbs
Oat Flour	15%	20%	65%
Barley flour	12%	4%	84%

Macro Nutrients

	Oat Flour	Barley flour	Recommended Dietary Allowance
Energy	27.6% 802kcal	23.6% 685kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	3.27% 3.18g	97g per day for Men 19-50 years
Saturated Fat	9.97% 3.2g	2.08% 0.66g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	9.55% 0.15g	1.6g per day for Men 19-50 years
Omega 6	37% 6.32g	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	100% 130g	114% 148g	130g per day for Men 19-50 years
Sugars	2.2% 1.6g	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% 0g	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	% 0.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.99g	NA	g per day for Men 19-50 years
Fiber	34% 13g	52.7% 20g	38g per day for Men 19-50 years
Protein	52% 29g	37.2% 21g	56g per day for Men 19-50 years

Vitamins

	Oat Flour	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	114% 1.37mg	61% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.3% 2.93mg	77.8% 12.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.98% 0.4mg	5.75% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	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	16% 63.5μg	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	9.26% 1.4mg	7.54% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.35μg	3.64% 4.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Flour	Barley flour	Recommended Dietary Allowance
Calcium	11% 109mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	96% 0.87mg	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	99% 7.94mg	66.5% 5.3mg	8mg per day for Men 19-50 years
Magnesium	68% 286mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	347% 7.98mg	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	128% 897mg	84% 587mg	700mg per day for Men 19-50 years
Potassium	21.7% 736mg	18% 613mg	3400mg per day for Men 19-50 years
Selenium	123% 67.5μg	136% 75μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	57.7% 6.35mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	0.46% 17g	0.65% 24g	3700g per day for Men 19-50 years

Nutrient Comparison: Oat Flour VS Barley flour per 7 oz

Compare the macro and micronutrient content in 7 oz of Oat Flour 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 Oat Flour vs Barley flour:

• 7 ounces of Oat Flour have 1.9 times more Vitamin B1, 1.4 times more Vitamin B5, 4 times more Vitamin B9, 1.2 times more Vitamin E and 1.5 times more Vitamin K than Barley flour.
• While 7 oz of Barley flour or meal contain 4.3 times more Vitamin B3 and 3.2 times more Vitamin B6 than Partially Debranned Oat Flour.
• Both Oat Flour and Barley flour provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Barley flour have insufficient amounts of Vitamin K
• Both Partially Debranned Oat Flour as well as Barley flour or meal have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Oat Flour vs Barley flour:

• 7 ounces of Oat Flour have 1.7 times more Calcium, 1.3 times more Copper, 1.5 times more Iron, 1.5 times more Magnesium, 3.9 times more Manganese, 1.5 times more Phosphorus, 1.2 times more Potassium and 1.6 times more Zinc than Barley flour.
• Both Oat Flour and Barley flour contain similar levels of Selenium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oat Flour have 5.7 times more Fat, 4.8 times more Saturated Fat, 1.9 times more Omega 3, 4.6 times more Omega 6 and 1.4 times more Protein than Barley flour.
• While 7 oz of Barley flour or meal contain 1.6 times more Fiber than Partially Debranned Oat Flour.
• Both Oat Flour and Barley flour offer comparable quantities of Energy and Carbohydrate per seven ounces.