Comparing Nutrients in 1 kilogram Pearled Barley VS Buckwheat

Macros Ratio

	Protein	Fat	Carbs
Pearled Barley	7%	3%	90%
Buckwheat	14%	8%	78%

Macro Nutrients

	Pearled Barley	Buckwheat	Recommended Dietary Allowance
Energy	42.4% 1230kcal	118% 3430kcal	2900kcal per day for Men 19-50 years
Fat	4.54% 4.4g	35% 34g	97g per day for Men 19-50 years
Saturated Fat	2.9% 0.93g	23% 7.4g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	48.8% 0.78g	1.6g per day for Men 19-50 years
Omega 6	11.4% 1.93g	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	217% 282g	550% 715g	130g per day for Men 19-50 years
Sugars	3.86% 2.8g	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	100% 38g	263% 100g	38g per day for Men 19-50 years
Protein	40.4% 22.6g	237% 133g	56g per day for Men 19-50 years

Vitamins

	Pearled Barley	Buckwheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69% 0.83mg	84% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	327% 4.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	439% 70.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	246% 12.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	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	40% 160μg	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	0.67% 0.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.67% 8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pearled Barley	Buckwheat	Recommended Dietary Allowance
Calcium	11% 110mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	117% 1.05mg	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	166% 13.3mg	275% 22mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	550% 2310mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	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	77% 540mg	496% 3470mg	700mg per day for Men 19-50 years
Potassium	27.4% 930mg	135% 4600mg	3400mg per day for Men 19-50 years
Selenium	156% 86μg	151% 83μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	74.5% 8.2mg	218% 24mg	11mg per day for Men 19-50 years
Water	18.6% 688g	2.64% 98g	3700g per day for Men 19-50 years

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

• Buckwheat contains 6.9 times more Vitamin B2, 3.4 times more Vitamin B3, 9.1 times more Vitamin B5, 1.8 times more Vitamin B6 and 1.9 times more Vitamin B9 than Cooked Pearled Barley.
• Both Cooked Pearled Barley and Buckwheat have similar amounts of Vitamin B1 per 1 kg.
• Both Cooked Pearled 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 Pearled Barley vs Buckwheat:

• Cooked Pearled Barley has 7.1 times more Water than Buckwheat.
• While Buckwheat contains 1.6 times more Calcium, 10.5 times more Copper, 1.7 times more Iron, 10.5 times more Magnesium, 5 times more Manganese, 6.4 times more Phosphorus, 4.9 times more Potassium and 2.9 times more Zinc than Cooked Pearled Barley.
• Both Cooked Pearled Barley and Buckwheat have similar amounts of Selenium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Buckwheat contains 2.8 times more Energy, 7.7 times more Fat, 8 times more Saturated Fat, 3.7 times more Omega 3, 5 times more Omega 6, 2.5 times more Carbohydrate, 2.6 times more Fiber and 5.9 times more Protein than Cooked Pearled Barley.
• Both Cooked Pearled Barley as well as Buckwheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.