Comparing Nutrients in 14 ounces Pearled Barley VS Roasted Buckwheat

Macros Ratio

	Protein	Fat	Carbs
Pearled Barley	7%	3%	90%
Roasted Buckwheat	13%	7%	80%

Macro Nutrients

	Pearled Barley	Roasted Buckwheat	Recommended Dietary Allowance
Energy	17% 488kcal	47.4% 1373kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.75g	11% 10.8g	97g per day for Men 19-50 years
Saturated Fat	1.15% 0.37g	7.33% 2.35g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	15.4% 0.25g	1.6g per day for Men 19-50 years
Omega 6	4.5% 0.77g	18% 3.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86% 112g	229% 297g	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	108% 41g	38g per day for Men 19-50 years
Protein	16% 8.97g	83% 46.6g	56g per day for Men 19-50 years

Vitamins

	Pearled Barley	Roasted 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	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	82.7% 1.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.2mg	127% 20.4mg	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	108% 1.4mg	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	16% 63.5μg	41.7% 167μg	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	Roasted Buckwheat	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	46.3% 0.42mg	275% 2.48mg	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	123% 9.8mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	209% 877mg	420mg per day for Men 19-50 years
Manganese	44.7% 1.03mg	279% 6.42mg	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	30.6% 214mg	181% 1266mg	700mg per day for Men 19-50 years
Potassium	11% 369mg	37.4% 1270mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	60.6% 33.3μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	29.6% 3.25mg	87.3% 9.6mg	11mg per day for Men 19-50 years
Water	7.4% 273g	0.9% 33.4g	3700g per day for Men 19-50 years

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

• Roasted Buckwheat Groats contain 2.7 times more Vitamin B1, 4.4 times more Vitamin B2, 2.5 times more Vitamin B3, 9.1 times more Vitamin B5, 3.1 times more Vitamin B6 and 2.6 times more Vitamin B9 than Cooked Pearled Barley.
• Both Cooked Pearled Barley as well as Roasted Buckwheat Groats 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 Roasted Buckwheat:

• Cooked Pearled Barley has 8.2 times more Water than Roasted Buckwheat Groats.
• While Roasted Buckwheat Groats contain 1.5 times more Calcium, 5.9 times more Copper, 1.9 times more Iron, 10 times more Magnesium, 6.2 times more Manganese, 5.9 times more Phosphorus, 3.4 times more Potassium and 3 times more Zinc than Cooked Pearled Barley.
• Both Cooked Pearled Barley and Roasted Buckwheat Groats have similar amounts of Selenium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Roasted Buckwheat Groats contain 2.8 times more Energy, 6.2 times more Fat, 6.4 times more Saturated Fat, 3 times more Omega 3, 4 times more Omega 6, 2.7 times more Carbohydrate, 2.7 times more Fiber and 5.2 times more Protein than Cooked Pearled Barley.
• Both Cooked Pearled Barley as well as Roasted Buckwheat Groats have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.