Comparing Nutrients in 1 kilogram Hulled Barley VS Buckwheat

Macros Ratio

	Protein	Fat	Carbs
Hulled Barley	14%	6%	80%
Buckwheat	14%	8%	78%

Macro Nutrients

	Hulled Barley	Buckwheat	Recommended Dietary Allowance
Energy	122% 3540kcal	118% 3430kcal	2900kcal per day for Men 19-50 years
Fat	23.7% 23g	35% 34g	97g per day for Men 19-50 years
Saturated Fat	15% 4.82g	23% 7.4g	32g per day for Men 19-50 years
Omega 3	68.8% 1.1g	48.8% 0.78g	1.6g per day for Men 19-50 years
Omega 6	58.8% 10g	56.5% 9.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	565% 735g	550% 715g	130g per day for Men 19-50 years
Sugars	11% 8g	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	455% 173g	263% 100g	38g per day for Men 19-50 years
Protein	223% 125g	237% 133g	56g per day for Men 19-50 years

Vitamins

	Hulled Barley	Buckwheat	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	538% 6.46mg	84% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	327% 4.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	288% 46mg	439% 70.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56.4% 2.82mg	246% 12.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	245% 3.18mg	162% 2.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	620% 186μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	47.5% 190μg	75% 300μg	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	38% 5.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hulled Barley	Buckwheat	Recommended Dietary Allowance
Calcium	33% 330mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	553% 5mg	1222% 11mg	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	450% 36mg	275% 22mg	8mg per day for Men 19-50 years
Magnesium	317% 1330mg	550% 2310mg	420mg per day for Men 19-50 years
Manganese	845% 19.4mg	565% 13mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1227% 552μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	377% 2640mg	496% 3470mg	700mg per day for Men 19-50 years
Potassium	133% 4520mg	135% 4600mg	3400mg per day for Men 19-50 years
Selenium	685% 377μg	151% 83μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	252% 27.7mg	218% 24mg	11mg per day for Men 19-50 years
Water	2.55% 94g	2.64% 98g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Hulled Barley vs Buckwheat:

• Hulled Barley has 6.4 times more Vitamin B1 and 1.5 times more Vitamin B6 than Buckwheat.
• While Buckwheat contains 1.5 times more Vitamin B2, 1.5 times more Vitamin B3, 4.4 times more Vitamin B5 and 1.6 times more Vitamin B9 than Hulled Barley.
• Both Hulled Barley as well as Buckwheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Hulled Barley vs Buckwheat:

• Hulled Barley has 1.8 times more Calcium, 1.6 times more Iron, 1.5 times more Manganese and 4.5 times more Selenium than Buckwheat.
• While Buckwheat contains 2.2 times more Copper, 1.7 times more Magnesium and 1.3 times more Phosphorus than Hulled Barley.
• Both Hulled Barley and Buckwheat have similar amounts of Potassium and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Hulled Barley has 1.4 times more Omega 3 and 1.7 times more Fiber than Buckwheat.
• While Buckwheat contains 1.5 times more Fat and 1.5 times more Saturated Fat than Hulled Barley.
• Both Hulled Barley and Buckwheat have similar amounts of Energy, Omega 6, Carbohydrate and Protein per 1 kg.
• Both Hulled Barley as well as Buckwheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.