Comparing Nutrients in 1 kilogram Hulled Barley VS Boiled Buckwheat

Macros Ratio

	Protein	Fat	Carbs
Hulled Barley	14%	6%	80%
Boiled Buckwheat	14%	6%	80%

Macro Nutrients

	Hulled Barley	Boiled Buckwheat	Recommended Dietary Allowance
Energy	122% 3540kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	23.7% 23g	6.4% 6.2g	97g per day for Men 19-50 years
Saturated Fat	15% 4.82g	4.2% 1.34g	32g per day for Men 19-50 years
Omega 3	68.8% 1.1g	8.75% 0.14g	1.6g per day for Men 19-50 years
Omega 6	58.8% 10g	10.2% 1.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	565% 735g	153% 199g	130g per day for Men 19-50 years
Sugars	11% 8g	12.4% 9g	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	1.38% 1g	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	% 2g	g per day for Men 19-50 years
Sucrose	NA	% 4g	g per day for Men 19-50 years
Fiber	455% 173g	71% 27g	38g per day for Men 19-50 years
Protein	223% 125g	60.4% 33.8g	56g per day for Men 19-50 years

Vitamins

	Hulled Barley	Boiled 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	33.3% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	288% 46mg	58.8% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56.4% 2.82mg	71.8% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	245% 3.18mg	59.2% 0.77mg	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	47.5% 190μg	35% 140μg	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	6% 0.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hulled Barley	Boiled Buckwheat	Recommended Dietary Allowance
Calcium	33% 330mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	553% 5mg	162% 1.46mg	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	100% 8mg	8mg per day for Men 19-50 years
Magnesium	317% 1330mg	121% 510mg	420mg per day for Men 19-50 years
Manganese	845% 19.4mg	175% 4.03mg	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	377% 2640mg	100% 700mg	700mg per day for Men 19-50 years
Potassium	133% 4520mg	26% 880mg	3400mg per day for Men 19-50 years
Selenium	685% 377μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	252% 27.7mg	55.5% 6.1mg	11mg per day for Men 19-50 years
Water	2.55% 94g	20.4% 756g	3700g per day for Men 19-50 years

Nutrient Comparison: Hulled Barley VS Boiled Buckwheat per 1 kg

Compare the macro and micronutrient content in 1 kg of Hulled Barley versus 1 kg of Boiled Buckwheat to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Hulled Barley has 16.2 times more Vitamin B1, 7.3 times more Vitamin B2, 4.9 times more Vitamin B3, 4.1 times more Vitamin B6, 1.4 times more Vitamin B9 and 6.3 times more Vitamin E than Boiled Buckwheat.
• While 1 kg of Cooked Buckwheat Groats contains 1.3 times more Vitamin B5 than Hulled Barley.
• 1 kilogram of Boiled Buckwheat have insufficient amounts of Vitamin E
• Both Hulled Barley as well as Cooked Buckwheat Groats have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Hulled Barley vs Boiled Buckwheat:

• 1 kilogram of Hulled Barley has 4.7 times more Calcium, 3.4 times more Copper, 4.5 times more Iron, 2.6 times more Magnesium, 4.8 times more Manganese, 3.8 times more Phosphorus, 5.1 times more Potassium, 17.1 times more Selenium and 4.5 times more Zinc than Boiled Buckwheat.
• While 1 kg of Cooked Buckwheat Groats contains 8 times more Water than Hulled Barley.
• 1 kilogram of Boiled Buckwheat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Hulled Barley has 3.8 times more Energy, 3.7 times more Fat, 7.9 times more Omega 3, 5.7 times more Omega 6, 3.7 times more Carbohydrate, 6.4 times more Fiber and 3.7 times more Protein than Boiled Buckwheat.
• 1 kilogram of Boiled Buckwheat provide inadequate amounts of Omega 3 and Omega 6