Comparing Nutrients in 100 calories Raw Pearled Barley VS Roasted Buckwheat

Weight per 100 calories

• Raw Pearled Barley: 28.4g
• Roasted Buckwheat: 29g

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

Discover which food has more nutrients per 100 calories - Raw Pearled Barley or Roasted Buckwheat?

Macros Ratio

	Protein	Fat	Carbs
Raw Pearled Barley	11%	3%	86%
Roasted Buckwheat	13%	7%	80%

Macro Nutrients

	Raw Pearled Barley	Roasted Buckwheat	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.34% 0.33g	0.81% 0.78g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	0.98% 0.016g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.84% 0.14g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	0.31% 0.23g	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	11.7% 4.43g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	5.03% 2.8g	6.05% 3.4g	56g per day for Men 19-50 years

Vitamins

	Raw Pearled Barley	Roasted Buckwheat	Recommended Dietary Allowance
Vitamin A	0.032% 0.28μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.52% 0.054mg	5.4% 0.065mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.5% 0.032mg	6.02% 0.078mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.17% 1.3mg	9.28% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.6% 0.08mg	7.1% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.7% 0.074mg	7.85% 0.1mg	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	1.63% 6.53μg	3.03% 12μg	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	0.038% 0.006mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.52% 0.63μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Pearled Barley	Roasted Buckwheat	Recommended Dietary Allowance
Calcium	0.82% 8.24mg	0.49% 4.9mg	1000mg per day for Men 19-50 years
Copper	13.3% 0.12mg	20% 0.18mg	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	8.88% 0.71mg	8.92% 0.71mg	8mg per day for Men 19-50 years
Magnesium	5.34% 22.4mg	15.2% 64mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.38mg	20.3% 0.47mg	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	8.97% 62.8mg	13% 92mg	700mg per day for Men 19-50 years
Potassium	2.34% 79.5mg	2.72% 92mg	3400mg per day for Men 19-50 years
Selenium	19.5% 10.7μg	4.4% 2.43μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.56mg	0.21% 3.18mg	1500mg per day for Men 19-50 years
Zinc	5.5% 0.61mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	0.077% 2.87g	0.066% 2.43g	3700g per day for Men 19-50 years

Raw Pearled Barley VS Roasted Buckwheat Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Raw Pearled Barley or Roasted Buckwheat?

Lets compare vitamin content per 100 calories of Raw Pearled Barley vs Roasted Buckwheat:

• 100 kcal of Roasted Buckwheat Groats contain 2.4 times more Vitamin B2, 4.4 times more Vitamin B5, 1.4 times more Vitamin B6 and 1.9 times more Vitamin B9 than Raw Pearled Barley.
• Both Raw Pearled Barley and Roasted Buckwheat provide similar amounts of Vitamin B1 and Vitamin B3 per 100 calories.
• 100 calories of Raw Pearled Barley have insufficient amounts of Vitamin B5 and Vitamin B9
• Both Raw Pearled Barley as well as Roasted Buckwheat Groats have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Raw Pearled Barley vs Roasted Buckwheat:

• 100 calories of Raw Pearled Barley have 4.4 times more Selenium than Roasted Buckwheat.
• While 100 kcal of Roasted Buckwheat Groats contain 1.5 times more Copper, 2.8 times more Magnesium and 1.5 times more Phosphorus than Raw Pearled Barley.
• Both Raw Pearled Barley and Roasted Buckwheat contain similar levels of Iron, Manganese, Potassium and Zinc per 100 calories.
• Both Raw Pearled Barley as well as Roasted Buckwheat Groats lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Raw Pearled Barley have 1.5 times more Fiber than Roasted Buckwheat.
• Both Raw Pearled Barley and Roasted Buckwheat offer comparable quantities of Energy, Carbohydrate and Protein per 100 calories.
• Both Raw Pearled Barley as well as Roasted Buckwheat Groats provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.