Comparing Nutrients in 100 grams Barley flour VS Cooked 51% Whole Wheat Pasta

Macros Ratio

	Protein	Fat	Carbs
Barley flour	12%	4%	84%
Cooked 51% Whole Wheat Pasta	14%	8%	78%

Macro Nutrients

	Barley flour	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Energy	12% 345kcal	5.5% 159kcal	2900kcal per day for Men 19-50 years
Fat	1.65% 1.6g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	2.44% 0.039g	1.6g per day for Men 19-50 years
Omega 6	4.1% 0.7g	3.2% 0.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	57.3% 74.5g	24.2% 31.5g	130g per day for Men 19-50 years
Sugars	1.1% 0.8g	1.17% 0.85g	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	0.097% 0.07g	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	% 0.07g	g per day for Men 19-50 years
Sucrose	NA	% 0.2g	g per day for Men 19-50 years
Fiber	26.6% 10g	12% 4.6g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	10.4% 5.82g	56g per day for Men 19-50 years

Vitamins

	Barley flour	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.77% 0.11mg	7.92% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.27mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.9% 0.15mg	4.6% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	7.46% 0.097mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	28.7% 8.6μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2% 8μg	5% 20μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.8% 0.57mg	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.83% 2.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Barley flour	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Calcium	3.2% 32mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	22% 0.2mg	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	33.5% 2.68mg	20.6% 1.65mg	8mg per day for Men 19-50 years
Magnesium	23% 96mg	10.7% 45mg	420mg per day for Men 19-50 years
Manganese	45% 1.03mg	45% 1.03mg	2.3mg per day for Men 19-50 years
Molybdenum	128% 57.4μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	42.3% 296mg	15.7% 110mg	700mg per day for Men 19-50 years
Potassium	9.1% 309mg	2.26% 77mg	3400mg per day for Men 19-50 years
Selenium	68.5% 37.7μg	62% 34.2μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	0.4% 6mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	10% 1.12mg	11mg per day for Men 19-50 years
Water	0.33% 12g	1.64% 60.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Barley flour VS Cooked 51% Whole Wheat Pasta per 100 g

Compare the macro and micronutrient content in 100 g of Barley flour versus 100 g of Cooked 51% Whole Wheat Pasta to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Barley flour vs Cooked 51% Whole Wheat Pasta:

• 100 grams of Barley flour have 2.4 times more Vitamin B1, 2.2 times more Vitamin B3, 4.1 times more Vitamin B6 and 5.7 times more Vitamin E than Cooked 51% Whole Wheat Pasta.
• While 100 g of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contain 1.6 times more Vitamin B5 and 2.5 times more Vitamin B9 than Barley flour or meal.
• Both Barley flour and Cooked 51% Whole Wheat Pasta provide similar amounts of Vitamin B2 per 100 grams.
• 100 grams of Cooked 51% Whole Wheat Pasta have insufficient amounts of Vitamin E

Comparing minerals per 100 grams for Barley flour vs Cooked 51% Whole Wheat Pasta:

• 100 grams of Barley flour have 2.7 times more Calcium, 1.7 times more Copper, 1.6 times more Iron, 2.1 times more Magnesium, 2.7 times more Phosphorus, 4 times more Potassium and 1.8 times more Zinc than Cooked 51% Whole Wheat Pasta.
• Both Barley flour and Cooked 51% Whole Wheat Pasta contain similar levels of Manganese and Selenium per 100 grams.
• 100 grams of Cooked 51% Whole Wheat Pasta lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Barley flour have 2.2 times more Energy, 2 times more Omega 3, 1.3 times more Omega 6, 2.4 times more Carbohydrate, 2.2 times more Fiber and 1.8 times more Protein than Cooked 51% Whole Wheat Pasta.