Comparing Nutrients in 14 ounces Buckwheat Flour VS Raw Pearled Barley

Macros Ratio

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

Macro Nutrients

	Buckwheat Flour	Raw Pearled Barley	Recommended Dietary Allowance
Energy	46% 1330kcal	48% 1397kcal	2900kcal per day for Men 19-50 years
Fat	12.7% 12.3g	4.75% 4.6g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	3.03% 0.97g	32g per day for Men 19-50 years
Omega 3	17.6% 0.28g	13.6% 0.22g	1.6g per day for Men 19-50 years
Omega 6	20.5% 3.5g	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	216% 280g	237% 308g	130g per day for Men 19-50 years
Sugars	14.2% 10.3g	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	% 6.75g	NA	g per day for Men 19-50 years
Fiber	104% 39.7g	163% 62g	38g per day for Men 19-50 years
Protein	89.4% 50g	70.2% 39.3g	56g per day for Men 19-50 years

Vitamins

	Buckwheat Flour	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	138% 1.66mg	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58% 0.75mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	153% 24.4mg	114% 18.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.75mg	22.4% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	178% 2.3mg	79.4% 1.03mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	200% 60μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	53.6% 214μg	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	8.47% 1.27mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23% 27.8μg	7.28% 8.73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Buckwheat Flour	Raw Pearled Barley	Recommended Dietary Allowance
Calcium	16.3% 163mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	227% 2.04mg	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	201% 16mg	124% 9.92mg	8mg per day for Men 19-50 years
Magnesium	237% 996mg	74.7% 314mg	420mg per day for Men 19-50 years
Manganese	350% 8.06mg	228% 5.25mg	2.3mg per day for Men 19-50 years
Molybdenum	393% 177μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	191% 1338mg	125% 877mg	700mg per day for Men 19-50 years
Potassium	67.4% 2290mg	32.7% 1111mg	3400mg per day for Men 19-50 years
Selenium	41% 22.6μg	272% 150μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	77% 8.45mg	11mg per day for Men 19-50 years
Water	1.2% 44.3g	1.1% 40g	3700g per day for Men 19-50 years

Nutrient Comparison: Buckwheat Flour VS Raw Pearled Barley per 14 oz

Compare the macro and micronutrient content in 14 oz of Buckwheat Flour 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 Flour vs Raw Pearled Barley:

• 14 ounces of Buckwheat Flour have 2.2 times more Vitamin B1, 1.7 times more Vitamin B2, 1.3 times more Vitamin B3, 1.6 times more Vitamin B5, 2.2 times more Vitamin B6, 2.3 times more Vitamin B9, 16 times more Vitamin E and 3.2 times more Vitamin K than Raw Pearled Barley.
• 14 ounces of Raw Pearled Barley have insufficient amounts of Vitamin E and Vitamin K
• Both Whole-groat Buckwheat Flour 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 Flour vs Raw Pearled Barley:

• 14 ounces of Buckwheat Flour have 1.4 times more Calcium, 1.2 times more Copper, 1.6 times more Iron, 3.2 times more Magnesium, 1.5 times more Manganese, 1.5 times more Phosphorus, 2.1 times more Potassium and 1.5 times more Zinc than Raw Pearled Barley.
• While 14 oz of Raw Pearled Barley contain 6.6 times more Selenium than Whole-groat Buckwheat Flour.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Buckwheat Flour have 2.7 times more Fat, 2.8 times more Saturated Fat, 1.3 times more Omega 3, 1.7 times more Omega 6, 3.3 times more Sugars and 1.3 times more Protein than Raw Pearled Barley.
• While 14 oz of Raw Pearled Barley contain 1.6 times more Fiber than Whole-groat Buckwheat Flour.
• Both Buckwheat Flour and Raw Pearled Barley offer comparable quantities of Energy and Carbohydrate per 14 ounces.