Comparing Nutrients in 100 calories Barley Malt flour VS Oat Flour

Weight per 100 calories

• Barley Malt flour: 27.7g
• Oat Flour: 25g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 100 calories - Barley Malt flour or Oat Flour?

Macros Ratio

	Protein	Fat	Carbs
Barley Malt flour	11%	4%	85%
Oat Flour	15%	20%	65%

Macro Nutrients

	Barley Malt flour	Oat Flour	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.51g	2.33% 2.26g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.11g	1.24% 0.4g	32g per day for Men 19-50 years
Omega 3	1.64% 0.026g	2.24% 0.036g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	4.64% 0.79g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.7% 21.7g	12.5% 16.3g	130g per day for Men 19-50 years
Sugars	0.31% 0.22g	0.27% 0.2g	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% 0g	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	% 0.025g	g per day for Men 19-50 years
Sucrose	NA	% 0.12g	g per day for Men 19-50 years
Fiber	5.18% 1.97g	4.23% 1.6g	38g per day for Men 19-50 years
Protein	5.1% 2.85g	6.48% 3.63g	56g per day for Men 19-50 years

Vitamins

	Barley Malt flour	Oat Flour	Recommended Dietary Allowance
Vitamin A	0.031% 0.28μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.13% 0.086mg	14.3% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.56% 0.085mg	2.4% 0.031mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.76% 1.56mg	2.3% 0.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	1% 0.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	2.4% 0.031mg	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	2.63% 10.5μg	2% 7.92μg	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	0.18% 0.17mg	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	1.05% 0.16mg	1.16% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.51% 0.61μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Barley Malt flour	Oat Flour	Recommended Dietary Allowance
Calcium	1.02% 10.2mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	8.3% 0.075mg	12% 0.11mg	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	16.3% 1.3mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	6.4% 27mg	8.5% 35.6mg	420mg per day for Men 19-50 years
Manganese	14.4% 0.33mg	43.3% 0.99mg	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	12% 84mg	16% 112mg	700mg per day for Men 19-50 years
Potassium	1.82% 62mg	2.7% 92mg	3400mg per day for Men 19-50 years
Selenium	19% 10.4μg	15.3% 8.4μg	55μg per day for Men 19-50 years
Sodium	0.2% 3.05mg	0.31% 4.7mg	1500mg per day for Men 19-50 years
Zinc	5.2% 0.57mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	0.061% 2.27g	0.057% 2.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Barley Malt flour vs Oat Flour:

• Barley malt flour has 2.8 times more Vitamin B2, 4.3 times more Vitamin B3, 3.2 times more Vitamin B5, 5.9 times more Vitamin B6 and 1.3 times more Vitamin B9 than Partially Debranned Oat Flour.
• While Partially Debranned Oat Flour contains 2 times more Vitamin B1 than Barley malt flour.
• Both Barley malt flour and Partially Debranned Oat Flour have similar amounts of Vitamin E per 100 kcal.
• Both Barley malt flour as well as Partially Debranned Oat Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Barley Malt flour vs Oat Flour:

• Barley malt flour has 1.3 times more Iron and 1.2 times more Selenium than Partially Debranned Oat Flour.
• While Partially Debranned Oat Flour contains 1.3 times more Calcium, 1.4 times more Copper, 1.3 times more Magnesium, 3 times more Manganese, 1.3 times more Phosphorus, 1.5 times more Potassium and 1.4 times more Zinc than Barley malt flour.

Comparison of macro-nutrients per 100 calories:

• Barley malt flour has 1.3 times more Carbohydrate and 1.2 times more Fiber than Partially Debranned Oat Flour.
• While Partially Debranned Oat Flour contains 4.4 times more Fat, 3.7 times more Saturated Fat, 1.4 times more Omega 3, 3.3 times more Omega 6 and 1.3 times more Protein than Barley malt flour.
• Both Barley malt flour and Partially Debranned Oat Flour have similar amounts of Energy per 100 kcal.
• Both Barley malt flour as well as Partially Debranned Oat Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.