Comparing Nutrients in 14 ounces Pearled Barley VS Buckwheat

Macros Ratio

	Protein	Fat	Carbs
Pearled Barley	7%	3%	90%
Buckwheat	14%	8%	78%

Macro Nutrients

	Pearled Barley	Buckwheat	Recommended Dietary Allowance
Energy	17% 488kcal	47% 1361kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.75g	14% 13.5g	97g per day for Men 19-50 years
Saturated Fat	1.15% 0.37g	9.2% 2.94g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	19.3% 0.31g	1.6g per day for Men 19-50 years
Omega 6	4.5% 0.77g	22.4% 3.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86% 112g	218% 284g	130g per day for Men 19-50 years
Sugars	1.53% 1.1g	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	39.7% 15g	104% 39.7g	38g per day for Men 19-50 years
Protein	16% 8.97g	94% 52.6g	56g per day for Men 19-50 years

Vitamins

	Pearled Barley	Buckwheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.5% 0.33mg	33.4% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	130% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.2mg	174% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.54mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	64% 0.83mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	246% 74μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	16% 63.5μg	29.8% 119μg	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	0.26% 0.04mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.65% 3.18μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pearled Barley	Buckwheat	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	46.3% 0.42mg	485% 4.37mg	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	66% 5.28mg	109% 8.73mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	218% 917mg	420mg per day for Men 19-50 years
Manganese	44.7% 1.03mg	224% 5.16mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	487% 219μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	30.6% 214mg	197% 1377mg	700mg per day for Men 19-50 years
Potassium	11% 369mg	53.7% 1826mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	60% 33μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	29.6% 3.25mg	86.6% 9.53mg	11mg per day for Men 19-50 years
Water	7.4% 273g	1.05% 38.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Pearled Barley vs Buckwheat:

• Buckwheat contains 6.9 times more Vitamin B2, 3.4 times more Vitamin B3, 9.1 times more Vitamin B5, 1.8 times more Vitamin B6 and 1.9 times more Vitamin B9 than Cooked Pearled Barley.
• Both Cooked Pearled Barley and Buckwheat have similar amounts of Vitamin B1 per 14 oz.
• Both Cooked Pearled Barley as well as Buckwheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Pearled Barley vs Buckwheat:

• Cooked Pearled Barley has 7.1 times more Water than Buckwheat.
• While Buckwheat contains 1.6 times more Calcium, 10.5 times more Copper, 1.7 times more Iron, 10.5 times more Magnesium, 5 times more Manganese, 6.4 times more Phosphorus, 4.9 times more Potassium and 2.9 times more Zinc than Cooked Pearled Barley.
• Both Cooked Pearled Barley and Buckwheat have similar amounts of Selenium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Buckwheat contains 2.8 times more Energy, 7.7 times more Fat, 8 times more Saturated Fat, 3.7 times more Omega 3, 5 times more Omega 6, 2.5 times more Carbohydrate, 2.6 times more Fiber and 5.9 times more Protein than Cooked Pearled Barley.
• Both Cooked Pearled Barley as well as Buckwheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.