Comparing Nutrients in 1 kilogram Buckwheat VS Raw Pearled Barley

Macros Ratio

	Protein	Fat	Carbs
Buckwheat	14%	8%	78%
Raw Pearled Barley	11%	3%	86%

Macro Nutrients

	Buckwheat	Raw Pearled Barley	Recommended Dietary Allowance
Energy	118% 3430kcal	121% 3520kcal	2900kcal per day for Men 19-50 years
Fat	35% 34g	12% 11.6g	97g per day for Men 19-50 years
Saturated Fat	23% 7.4g	7.63% 2.44g	32g per day for Men 19-50 years
Omega 3	48.8% 0.78g	34.4% 0.55g	1.6g per day for Men 19-50 years
Omega 6	56.5% 9.6g	29.7% 5.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	550% 715g	598% 777g	130g per day for Men 19-50 years
Sugars	NA	11% 8g	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	263% 100g	411% 156g	38g per day for Men 19-50 years
Protein	237% 133g	177% 99g	56g per day for Men 19-50 years

Vitamins

	Buckwheat	Raw Pearled Barley	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	84% 1mg	159% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	327% 4.25mg	87.7% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	439% 70.2mg	288% 46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	246% 12.3mg	56.4% 2.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	200% 2.6mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	620% 186μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	75% 300μg	57.5% 230μg	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	NA	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	18.3% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Buckwheat	Raw Pearled Barley	Recommended Dietary Allowance
Calcium	18% 180mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	1222% 11mg	467% 4.2mg	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	275% 22mg	313% 25mg	8mg per day for Men 19-50 years
Magnesium	550% 2310mg	188% 790mg	420mg per day for Men 19-50 years
Manganese	565% 13mg	575% 13.2mg	2.3mg per day for Men 19-50 years
Molybdenum	1227% 552μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	496% 3470mg	316% 2210mg	700mg per day for Men 19-50 years
Potassium	135% 4600mg	82.4% 2800mg	3400mg per day for Men 19-50 years
Selenium	151% 83μg	685% 377μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	218% 24mg	194% 21.3mg	11mg per day for Men 19-50 years
Water	2.64% 98g	2.73% 101g	3700g per day for Men 19-50 years

Nutrient Comparison: Buckwheat VS Raw Pearled Barley per 1 kg

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

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

• 1 kilogram of Buckwheat has 3.7 times more Vitamin B2, 1.5 times more Vitamin B3, 4.4 times more Vitamin B5 and 1.3 times more Vitamin B9 than Raw Pearled Barley.
• While 1 kg of Raw Pearled Barley contains 1.9 times more Vitamin B1 than Buckwheat.
• Both Buckwheat and Raw Pearled Barley provide similar amounts of Vitamin B6 per one kilogram.
• Both Buckwheat as well as Raw Pearled Barley have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

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

• 1 kilogram of Buckwheat has 2.6 times more Copper, 2.9 times more Magnesium, 1.6 times more Phosphorus and 1.6 times more Potassium than Raw Pearled Barley.
• While 1 kg of Raw Pearled Barley contains 1.6 times more Calcium and 4.5 times more Selenium than Buckwheat.
• Both Buckwheat and Raw Pearled Barley contain similar levels of Iron, Manganese and Zinc per one kilogram.
• 1 kilogram of Buckwheat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Buckwheat has 2.9 times more Fat, 3 times more Saturated Fat, 1.4 times more Omega 3, 1.9 times more Omega 6 and 1.3 times more Protein than Raw Pearled Barley.
• While 1 kg of Raw Pearled Barley contains 1.6 times more Fiber than Buckwheat.
• Both Buckwheat and Raw Pearled Barley offer comparable quantities of Energy and Carbohydrate per one kilogram.