Comparing Nutrients in 14 ounces Raw Pearled Barley VS Buckwheat

Macros Ratio

	Protein	Fat	Carbs
Raw Pearled Barley	11%	3%	86%
Buckwheat	14%	8%	78%

Macro Nutrients

	Raw Pearled Barley	Buckwheat	Recommended Dietary Allowance
Energy	48% 1397kcal	47% 1361kcal	2900kcal per day for Men 19-50 years
Fat	4.75% 4.6g	14% 13.5g	97g per day for Men 19-50 years
Saturated Fat	3.03% 0.97g	9.2% 2.94g	32g per day for Men 19-50 years
Omega 3	13.6% 0.22g	19.3% 0.31g	1.6g per day for Men 19-50 years
Omega 6	11.8% 2g	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	237% 308g	218% 284g	130g per day for Men 19-50 years
Sugars	4.38% 3.18g	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	163% 62g	104% 39.7g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	94% 52.6g	56g per day for Men 19-50 years

Vitamins

	Raw Pearled Barley	Buckwheat	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.76mg	33.4% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	130% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	114% 18.3mg	174% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.4% 1.1mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	79.4% 1.03mg	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	23% 91μg	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	0.53% 0.079mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.28% 8.73μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Pearled Barley	Buckwheat	Recommended Dietary Allowance
Calcium	11.5% 115mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	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	124% 9.92mg	109% 8.73mg	8mg per day for Men 19-50 years
Magnesium	74.7% 314mg	218% 917mg	420mg per day for Men 19-50 years
Manganese	228% 5.25mg	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	125% 877mg	197% 1377mg	700mg per day for Men 19-50 years
Potassium	32.7% 1111mg	53.7% 1826mg	3400mg per day for Men 19-50 years
Selenium	272% 150μg	60% 33μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	77% 8.45mg	86.6% 9.53mg	11mg per day for Men 19-50 years
Water	1.1% 40g	1.05% 38.7g	3700g per day for Men 19-50 years

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

• Raw Pearled Barley has 1.9 times more Vitamin B1 and 1.2 times more Vitamin B6 than Buckwheat.
• While Buckwheat contains 3.7 times more Vitamin B2, 1.5 times more Vitamin B3, 4.4 times more Vitamin B5 and 1.3 times more Vitamin B9 than Raw Pearled Barley.
• Both Raw 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 Raw Pearled Barley vs Buckwheat:

• Raw Pearled Barley has 1.6 times more Calcium and 4.5 times more Selenium than Buckwheat.
• While Buckwheat contains 2.6 times more Copper, 2.9 times more Magnesium, 1.6 times more Phosphorus and 1.6 times more Potassium than Raw Pearled Barley.
• Both Raw Pearled Barley and Buckwheat have similar amounts of Iron, Manganese and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Pearled Barley has 1.6 times more Fiber than Buckwheat.
• While Buckwheat contains 2.9 times more Fat, 3 times more Saturated Fat, 1.4 times more Omega 3, 1.9 times more Omega 6 and 1.3 times more Protein than Raw Pearled Barley.
• Both Raw Pearled Barley and Buckwheat have similar amounts of Energy and Carbohydrate per 14 oz.
• Both Raw Pearled Barley as well as Buckwheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.