Comparing Nutrients in 14 ounces Buckwheat VS Raw Pearled Barley

Macros Ratio

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

Macro Nutrients

	Buckwheat	Raw Pearled Barley	Recommended Dietary Allowance
Energy	47% 1361kcal	48% 1397kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.5g	4.75% 4.6g	97g per day for Men 19-50 years
Saturated Fat	9.2% 2.94g	3.03% 0.97g	32g per day for Men 19-50 years
Omega 3	19.3% 0.31g	13.6% 0.22g	1.6g per day for Men 19-50 years
Omega 6	22.4% 3.8g	11.8% 2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	218% 284g	237% 308g	130g per day for Men 19-50 years
Sugars	NA	4.38% 3.18g	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	104% 39.7g	163% 62g	38g per day for Men 19-50 years
Protein	94% 52.6g	70.2% 39.3g	56g per day for Men 19-50 years

Vitamins

	Buckwheat	Raw Pearled Barley	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.4% 0.4mg	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	130% 1.7mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	174% 28mg	114% 18.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	98% 4.9mg	22.4% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64% 0.83mg	79.4% 1.03mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	246% 74μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	29.8% 119μg	23% 91μg	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	NA	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.28% 8.73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Buckwheat	Raw Pearled Barley	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	485% 4.37mg	185% 1.67mg	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	109% 8.73mg	124% 9.92mg	8mg per day for Men 19-50 years
Magnesium	218% 917mg	74.7% 314mg	420mg per day for Men 19-50 years
Manganese	224% 5.16mg	228% 5.25mg	2.3mg per day for Men 19-50 years
Molybdenum	487% 219μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	197% 1377mg	125% 877mg	700mg per day for Men 19-50 years
Potassium	53.7% 1826mg	32.7% 1111mg	3400mg per day for Men 19-50 years
Selenium	60% 33μg	272% 150μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	86.6% 9.53mg	77% 8.45mg	11mg per day for Men 19-50 years
Water	1.05% 38.7g	1.1% 40g	3700g per day for Men 19-50 years

Nutrient Comparison: Buckwheat VS Raw Pearled Barley per 14 oz

Compare the macro and micronutrient content in 14 oz of Buckwheat versus 14 oz of Raw Pearled Barley to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Buckwheat have 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.
• While 14 oz of Raw Pearled Barley contain 1.9 times more Vitamin B1 than Buckwheat.
• Both Buckwheat and Raw Pearled Barley provide similar amounts of Vitamin B6 per 14 ounces.
• Both Buckwheat as well as Raw Pearled Barley have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Buckwheat vs Raw Pearled Barley:

• 14 ounces of Buckwheat have 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.
• While 14 oz of Raw Pearled Barley contain 1.6 times more Calcium and 4.5 times more Selenium than Buckwheat.
• Both Buckwheat and Raw Pearled Barley contain similar levels of Iron, Manganese and Zinc per 14 ounces.
• 14 ounces of Buckwheat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Buckwheat have 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.
• While 14 oz of Raw Pearled Barley contain 1.6 times more Fiber than Buckwheat.
• Both Buckwheat and Raw Pearled Barley offer comparable quantities of Energy and Carbohydrate per 14 ounces.