Comparing Nutrients in 7 ounces Oranges VS Raw Pearled Barley

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Raw Pearled Barley	11%	3%	86%

Macro Nutrients

	Oranges	Raw Pearled Barley	Recommended Dietary Allowance
Energy	3.2% 93kcal	24% 699kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	2.37% 2.3g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	6.82% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.036g	5.9% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.3g	119% 154g	130g per day for Men 19-50 years
Sugars	25.6% 18.6g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	12.5% 4.76g	81.5% 31g	38g per day for Men 19-50 years
Protein	3.33% 1.87g	35% 19.7g	56g per day for Men 19-50 years

Vitamins

	Oranges	Raw Pearled Barley	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.5% 0.56mg	57% 9.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	39.7% 0.52mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 59.5μg	11.4% 45.6μg	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	117% 106mg	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	2.4% 0.36mg	0.26% 0.04mg	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

	Oranges	Raw Pearled Barley	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	5.75% 57.5mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	93% 0.83mg	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	2.5% 0.2mg	62% 4.96mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	37.3% 157mg	420mg per day for Men 19-50 years
Manganese	2.16% 0.05mg	114% 2.62mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	3.97% 27.8mg	62.7% 439mg	700mg per day for Men 19-50 years
Potassium	10.6% 359mg	16.3% 556mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	136% 75μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	38.4% 4.23mg	11mg per day for Men 19-50 years
Water	4.65% 172g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Oranges vs Raw Pearled Barley:

• Raw Oranges have 11 times more Vitamin A, 1.3 times more Vitamin B9, more Vitamin C and 9 times more Vitamin E than Raw Pearled Barley.
• While Raw Pearled Barley contains 2.2 times more Vitamin B1, 2.9 times more Vitamin B2, 16.3 times more Vitamin B3, 4.3 times more Vitamin B6 and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Raw Pearled Barley have similar amounts of Vitamin B5 per 7 oz.
• Both Raw Oranges as well as Raw Pearled Barley have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Oranges vs Raw Pearled Barley:

• Raw Oranges have 1.4 times more Calcium and 8.6 times more Water than Raw Pearled Barley.
• While Raw Pearled Barley contains 9.3 times more Copper, 25 times more Iron, 7.9 times more Magnesium, 52.9 times more Manganese, 15.8 times more Phosphorus, 1.5 times more Potassium, 75.4 times more Selenium and 30.4 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 7 ounces:

• Raw Oranges have 11.7 times more Sugars than Raw Pearled Barley.
• While Raw Pearled Barley contains 7.5 times more Energy, 9.7 times more Fat, 7.9 times more Omega 3, 28.1 times more Omega 6, 6.6 times more Carbohydrate, 6.5 times more Fiber and 10.5 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Raw Pearled Barley have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.