Comparing Nutrients in 100 calories Oat Flour VS Barley flour

Weight per 100 calories

• Oat Flour: 25g
• Barley flour: 29g

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

Discover which food has more nutrients per 100 calories - Oat Flour or 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	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.33% 2.26g	0.48% 0.46g	97g per day for Men 19-50 years
Saturated Fat	1.24% 0.4g	0.3% 0.097g	32g per day for Men 19-50 years
Omega 3	2.24% 0.036g	1.4% 0.022g	1.6g per day for Men 19-50 years
Omega 6	4.64% 0.79g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.5% 16.3g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	0.27% 0.2g	0.32% 0.23g	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	% 0.025g	NA	g per day for Men 19-50 years
Sucrose	% 0.12g	NA	g per day for Men 19-50 years
Fiber	4.23% 1.6g	7.7% 2.93g	38g per day for Men 19-50 years
Protein	6.48% 3.63g	5.43% 3.04g	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	14.3% 0.17mg	8.94% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.4% 0.031mg	2.54% 0.033mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.3% 0.36mg	11.4% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1% 0.05mg	0.84% 0.042mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.4% 0.031mg	8.83% 0.11mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	8.3% 2.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2% 7.92μg	0.58% 2.3μg	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	1.16% 0.17mg	1.1% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	0.53% 0.64μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Flour	Barley flour	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	0.93% 9.28mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	11% 0.099mg	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	12.4% 0.99mg	9.7% 0.78mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.6mg	6.63% 28mg	420mg per day for Men 19-50 years
Manganese	43.3% 0.99mg	13% 0.3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	37% 16.6μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	16% 112mg	12.3% 85.8mg	700mg per day for Men 19-50 years
Potassium	2.7% 92mg	2.63% 89.6mg	3400mg per day for Men 19-50 years
Selenium	15.3% 8.4μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.7mg	0.077% 1.16mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	5.27% 0.58mg	11mg per day for Men 19-50 years
Water	0.057% 2.1g	0.095% 3.5g	3700g per day for Men 19-50 years

Oat Flour VS Barley Flour Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Oat Flour or Barley flour?

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

• 100 calories of Oat Flour have 1.6 times more Vitamin B1 than Barley flour.
• While 100 kcal of Barley flour or meal contain 5 times more Vitamin B3 and 3.7 times more Vitamin B6 than Partially Debranned Oat Flour.
• Both Oat Flour and Barley flour provide similar amounts of Vitamin B2 per 100 calories.
• Both Partially Debranned Oat Flour as well as Barley flour or meal have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B9, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 100 calories.

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

• 100 calories of Oat Flour have 1.3 times more Iron, 1.3 times more Magnesium, 3.3 times more Manganese, 1.3 times more Phosphorus and 1.4 times more Zinc than Barley flour.
• While 100 kcal of Barley flour or meal contain 1.3 times more Selenium than Partially Debranned Oat Flour.
• Both Oat Flour and Barley flour contain similar levels of Copper and Potassium per 100 calories.
• Both Partially Debranned Oat Flour as well as Barley flour or meal lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Oat Flour have 4.9 times more Fat, 1.6 times more Omega 3 and 3.9 times more Omega 6 than Barley flour.
• While 100 kcal of Barley flour or meal contain 1.3 times more Carbohydrate and 1.8 times more Fiber than Partially Debranned Oat Flour.
• Both Oat Flour and Barley flour offer comparable quantities of Energy and Protein per 100 calories.
• 100 calories of Barley flour provide inadequate amounts of Omega 3 and Omega 6