Comparing Nutrients in 500 calories Cooked QuinoaVS Hulled Barley

Weight per 500 calories

Cooked Quinoa

417g

Hulled Barley

141g

Hulled Barley has 3 times more energy per unit of mass than Cooked Quinoa, which is high in comparison to other foods. Cooked Quinoa having average energy density.

Which food has more nutrients per 500 calories - Cooked Quinoa or Hulled Barley?

Macros Ratio

Protein Fat Carbs

Cooked Quinoa

15%

14%

71%

Hulled Barley

14%

80%

500 kcal ▼

Macro Nutrients

Cooked Quinoavs Hulled Barley

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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8.25%8g

Fat

3.35%3.25g

8 gvs3.25 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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3%0.96g

Saturated Fat

2.13%0.68g

0.96 gvs0.68 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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22%0.35g

Omega 3

9.7%0.16g

0.35 gvs0.16 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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24%4.06g

Omega 6

8.3%1.4g

4.06 gvs1.4 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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68.3%88.8g

Carbohydrate

80%104g

88.8 gvs104 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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5%3.63g

Sugars

1.56%1.13g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

3.63 gvs1.13 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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30.7%11.7g

Fiber

64.3%24.4g

11.7 gvs24.4 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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32.7%18.3g

Protein

31.5%17.6g

18.3 gvs17.6 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Cooked Quinoavs Hulled Barley

0%0μg

Vitamin A

0.16%1.4μg

RAE, retinol activity equivalents

0 μgvs1.4 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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37%0.45mg

Vitamin B1

76%0.91mg

Thiamine

0.45 mgvs0.91 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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35.3%0.46mg

Vitamin B2

31%0.4mg

Riboflavin

0.46 mgvs0.4 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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10.7%1.7mg

Vitamin B3

40.6%6.5mg

Niacin, nicotinic acid, niacinamide

1.7 mgvs6.5 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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Vitamin B5

7.97%0.4mg

Pantothenic acid

NA mgvs0.4 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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39.4%0.51mg

Vitamin B6

34.6%0.45mg

Pyridoxine

0.51 mgvs0.45 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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43.8%175μg

Vitamin B9

6.7%27μg

Folates and Folic Acid

175 μgvs27 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

0%0mg

Ascorbic acid

0 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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17.5%2.63mg

Vitamin E

5.37%0.81mg

Tocopherols and Tocotrienols

2.63 mgvs0.81 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg

Vitamin K

2.6%3.1μg

Phytomenadione or phylloquinone

0 μgvs3.1 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cooked Quinoavs Hulled Barley

7.1%71mg

Calcium

4.66%46.6mg

71 mgvs46.6 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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89%0.8mg

Copper

78%0.7mg

0.8 mgvs0.7 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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77.6%6.2mg

Iron

63.6%5.1mg

6.2 mgvs5.1 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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63.5%267mg

Magnesium

44.7%188mg

267 mgvs188 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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114%2.63mg

Manganese

119%2.74mg

2.63 mgvs2.74 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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90%633mg

Phosphorus

53.3%373mg

633 mgvs373 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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21%717mg

Potassium

18.8%638mg

717 mgvs638 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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21.2%11.7μg

Selenium

97%53.2μg

11.7 μgvs53.2 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.94%29mg

Sodium

1.13%17mg

29 mgvs17 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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41.3%4.54mg

Zinc

35.6%3.9mg

4.54 mgvs3.9 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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8.06%298g

Water

0.36%13.3g

298 gvs13.3 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Cooked Quinoa vs Hulled Barley:

Cooked Quinoa has 6.5 times more Vitamin B9 and 3.3 times more Vitamin E than Hulled Barley.
While Hulled Barley contains 2 times more Vitamin B1 and 3.8 times more Vitamin B3 than Cooked Quinoa.
Both Cooked Quinoa and Hulled Barley have similar amounts of Vitamin B2 and Vitamin B6 per 500 kcal.
Both Cooked Quinoa as well as Hulled Barley have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Cooked Quinoa vs Hulled Barley:

Cooked Quinoa has 1.5 times more Calcium, 1.2 times more Iron, 1.4 times more Magnesium, 1.7 times more Phosphorus and 22.4 times more Water than Hulled Barley.
While Hulled Barley contains 4.6 times more Selenium than Cooked Quinoa.
Both Cooked Quinoa and Hulled Barley have similar amounts of Copper, Manganese, Potassium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Cooked Quinoa has 2.5 times more Fat, 2.3 times more Omega 3, 2.9 times more Omega 6 and 3.2 times more Sugars than Hulled Barley.
While Hulled Barley contains 2.1 times more Fiber than Cooked Quinoa.
Both Cooked Quinoa and Hulled Barley have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
Both Cooked Quinoa as well as Hulled Barley have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Cooked QuinoaVS Raw KamutHulled BarleyVS Raw KamutCooked QuinoaVS Raw Pearled BarleyHulled BarleyVS Raw Pearled Barley

Compare Foods

Comparing Nutrients in 500 calories Cooked QuinoaVS Hulled Barley

Weight per 500 calories

Which food has more nutrients per 500 calories - Cooked Quinoa or Hulled Barley?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: