Comparing Nutrients in 100 grams Roasted Almonds VS Barley flour

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Barley flour	12%	4%	84%

Macro Nutrients

	Roasted Almonds	Barley flour	Recommended Dietary Allowance
Energy	20.6% 598kcal	12% 345kcal	2900kcal per day for Men 19-50 years
Fat	54% 52.5g	1.65% 1.6g	97g per day for Men 19-50 years
Saturated Fat	12.8% 4.1g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	76% 13g	4.1% 0.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	57.3% 74.5g	130g per day for Men 19-50 years
Sugars	6.7% 4.86g	1.1% 0.8g	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	0.014% 0.01g	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	% 0.01g	NA	g per day for Men 19-50 years
Sucrose	% 4.75g	NA	g per day for Men 19-50 years
Fiber	28.7% 11g	26.6% 10g	38g per day for Men 19-50 years
Protein	37.4% 21g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	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	6.4% 0.077mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	8.77% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.64mg	39% 6.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.42% 0.32mg	2.9% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	28.7% 8.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13.8% 55μg	2% 8μg	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	159% 24mg	3.8% 0.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.83% 2.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Barley flour	Recommended Dietary Allowance
Calcium	27% 268mg	3.2% 32mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	38% 0.34mg	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	46.6% 3.73mg	33.5% 2.68mg	8mg per day for Men 19-50 years
Magnesium	66.4% 279mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	45% 1.03mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	128% 57.4μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	67.3% 471mg	42.3% 296mg	700mg per day for Men 19-50 years
Potassium	21% 713mg	9.1% 309mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	68.5% 37.7μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	18% 2mg	11mg per day for Men 19-50 years
Water	0.065% 2.4g	0.33% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Barley flour per 100 g

Compare the macro and micronutrient content in 100 g of Roasted Almonds versus 100 g of Barley flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Roasted Almonds vs Barley flour:

• 100 grams of Roasted Almonds have 10.5 times more Vitamin B2, 2.2 times more Vitamin B5, 6.9 times more Vitamin B9 and 41.9 times more Vitamin E than Barley flour.
• While 100 g of Barley flour or meal contain 4.8 times more Vitamin B1, 1.7 times more Vitamin B3 and 2.9 times more Vitamin B6 than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Barley flour or meal have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Roasted Almonds vs Barley flour:

• 100 grams of Roasted Almonds have 8.4 times more Calcium, 3.2 times more Copper, 1.4 times more Iron, 2.9 times more Magnesium, 2.2 times more Manganese, 1.6 times more Phosphorus, 2.3 times more Potassium and 1.7 times more Zinc than Barley flour.
• While 100 g of Barley flour or meal contain 18.9 times more Selenium than Dry Roasted Almonds.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Roasted Almonds have 1.7 times more Energy, 32.8 times more Fat, 12.2 times more Saturated Fat, 18.6 times more Omega 6, 6.1 times more Sugars and 2 times more Protein than Barley flour.
• While 100 g of Barley flour or meal contain 7.7 times more Omega 3 and 3.5 times more Carbohydrate than Dry Roasted Almonds.
• Both Roasted Almonds and Barley flour offer comparable quantities of Fiber per 100 grams.
• 100 grams of Roasted Almonds provide inadequate amounts of Omega 3