Comparing Nutrients in 1 kilogram Raw Pearled Barley VS Boiled Buckwheat

Macros Ratio

	Protein	Fat	Carbs
Raw Pearled Barley	11%	3%	86%
Boiled Buckwheat	14%	6%	80%

Macro Nutrients

	Raw Pearled Barley	Boiled Buckwheat	Recommended Dietary Allowance
Energy	121% 3520kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.6g	6.4% 6.2g	97g per day for Men 19-50 years
Saturated Fat	7.63% 2.44g	4.2% 1.34g	32g per day for Men 19-50 years
Omega 3	34.4% 0.55g	8.75% 0.14g	1.6g per day for Men 19-50 years
Omega 6	29.7% 5.05g	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	598% 777g	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	411% 156g	71% 27g	38g per day for Men 19-50 years
Protein	177% 99g	60.4% 33.8g	56g per day for Men 19-50 years

Vitamins

	Raw Pearled 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	159% 1.9mg	33.3% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.7% 1.14mg	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	200% 2.6mg	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	57.5% 230μg	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	1.33% 0.2mg	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

	Raw Pearled Barley	Boiled Buckwheat	Recommended Dietary Allowance
Calcium	29% 290mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	467% 4.2mg	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	313% 25mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	188% 790mg	121% 510mg	420mg per day for Men 19-50 years
Manganese	575% 13.2mg	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	316% 2210mg	100% 700mg	700mg per day for Men 19-50 years
Potassium	82.4% 2800mg	26% 880mg	3400mg per day for Men 19-50 years
Selenium	685% 377μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	194% 21.3mg	55.5% 6.1mg	11mg per day for Men 19-50 years
Water	2.73% 101g	20.4% 756g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Pearled Barley VS Boiled Buckwheat per 1 kg

Compare the macro and micronutrient content in 1 kg of Raw Pearled 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 Raw Pearled Barley vs Boiled Buckwheat:

• 1 kilogram of Raw Pearled Barley has 4.8 times more Vitamin B1, 2.9 times more Vitamin B2, 4.9 times more Vitamin B3, 3.4 times more Vitamin B6 and 1.6 times more Vitamin B9 than Boiled Buckwheat.
• While 1 kg of Cooked Buckwheat Groats contains 1.3 times more Vitamin B5 than Raw Pearled Barley.
• Both Raw Pearled Barley as well as Cooked Buckwheat Groats have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Raw Pearled Barley vs Boiled Buckwheat:

• 1 kilogram of Raw Pearled Barley has 4.1 times more Calcium, 2.9 times more Copper, 3.1 times more Iron, 1.5 times more Magnesium, 3.3 times more Manganese, 3.2 times more Phosphorus, 3.2 times more Potassium, 17.1 times more Selenium and 3.5 times more Zinc than Boiled Buckwheat.
• While 1 kg of Cooked Buckwheat Groats contains 7.5 times more Water than Raw Pearled Barley.
• 1 kilogram of Boiled Buckwheat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Raw Pearled Barley has 3.8 times more Energy, 3.9 times more Omega 3, 2.9 times more Omega 6, 3.9 times more Carbohydrate, 5.8 times more Fiber and 2.9 times more Protein than Boiled Buckwheat.
• 1 kilogram of Boiled Buckwheat provide inadequate amounts of Omega 3 and Omega 6