Comparing Nutrients in 1 kilogram Raw Pearled Barley VS Roasted Buckwheat

Macros Ratio

	Protein	Fat	Carbs
Raw Pearled Barley	11%	3%	86%
Roasted Buckwheat	13%	7%	80%

Macro Nutrients

	Raw Pearled Barley	Roasted Buckwheat	Recommended Dietary Allowance
Energy	121% 3520kcal	119% 3460kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.6g	28% 27g	97g per day for Men 19-50 years
Saturated Fat	7.63% 2.44g	18.5% 5.9g	32g per day for Men 19-50 years
Omega 3	34.4% 0.55g	38.8% 0.62g	1.6g per day for Men 19-50 years
Omega 6	29.7% 5.05g	45% 7.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	598% 777g	577% 750g	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	411% 156g	271% 103g	38g per day for Men 19-50 years
Protein	177% 99g	209% 117g	56g per day for Men 19-50 years

Vitamins

	Raw Pearled Barley	Roasted 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	187% 2.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.7% 1.14mg	208% 2.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	288% 46mg	321% 51.4mg	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	200% 2.6mg	272% 3.53mg	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	105% 420μg	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	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

	Raw Pearled Barley	Roasted Buckwheat	Recommended Dietary Allowance
Calcium	29% 290mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	467% 4.2mg	693% 6.24mg	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	309% 24.7mg	8mg per day for Men 19-50 years
Magnesium	188% 790mg	526% 2210mg	420mg per day for Men 19-50 years
Manganese	575% 13.2mg	703% 16mg	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	456% 3190mg	700mg per day for Men 19-50 years
Potassium	82.4% 2800mg	94% 3200mg	3400mg per day for Men 19-50 years
Selenium	685% 377μg	153% 84μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	194% 21.3mg	220% 24mg	11mg per day for Men 19-50 years
Water	2.73% 101g	2.27% 84g	3700g per day for Men 19-50 years

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

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

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

• 1 kg of Roasted Buckwheat Groats contains 2.4 times more Vitamin B2, 4.4 times more Vitamin B5, 1.4 times more Vitamin B6 and 1.8 times more Vitamin B9 than Raw Pearled Barley.
• Both Raw Pearled Barley and Roasted Buckwheat provide similar amounts of Vitamin B1 and Vitamin B3 per one kilogram.
• Both Raw Pearled Barley as well as Roasted Buckwheat Groats have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

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

• 1 kilogram of Raw Pearled Barley has 1.7 times more Calcium and 4.5 times more Selenium than Roasted Buckwheat.
• While 1 kg of Roasted Buckwheat Groats contains 1.5 times more Copper, 2.8 times more Magnesium and 1.4 times more Phosphorus than Raw Pearled Barley.
• Both Raw Pearled Barley and Roasted Buckwheat contain similar levels of Iron, Manganese, Potassium and Zinc per one kilogram.
• 1 kilogram of Roasted Buckwheat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Raw Pearled Barley has 1.5 times more Fiber than Roasted Buckwheat.
• While 1 kg of Roasted Buckwheat Groats contains 2.3 times more Fat and 1.5 times more Omega 6 than Raw Pearled Barley.
• Both Raw Pearled Barley and Roasted Buckwheat offer comparable quantities of Energy, Omega 3, Carbohydrate and Protein per one kilogram.