Comparing Nutrients in 1 kilogram Buckwheat Flour VS Raw Pearled Barley

Macros Ratio

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

Macro Nutrients

	Buckwheat Flour	Raw Pearled Barley	Recommended Dietary Allowance
Energy	116% 3350kcal	121% 3520kcal	2900kcal per day for Men 19-50 years
Fat	32% 31g	12% 11.6g	97g per day for Men 19-50 years
Saturated Fat	21% 6.77g	7.63% 2.44g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	34.4% 0.55g	1.6g per day for Men 19-50 years
Omega 6	51.6% 8.77g	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	543% 706g	598% 777g	130g per day for Men 19-50 years
Sugars	36% 26g	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	% 17g	NA	g per day for Men 19-50 years
Fiber	263% 100g	411% 156g	38g per day for Men 19-50 years
Protein	225% 126g	177% 99g	56g per day for Men 19-50 years

Vitamins

	Buckwheat Flour	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	348% 4.17mg	159% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	146% 1.9mg	87.7% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	384% 61.5mg	288% 46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	88% 4.4mg	56.4% 2.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	448% 5.82mg	200% 2.6mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	503% 151μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	135% 540μg	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	21.3% 3.2mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58.3% 70μg	18.3% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Buckwheat Flour	Raw Pearled Barley	Recommended Dietary Allowance
Calcium	41% 410mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	572% 5.15mg	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	508% 40.6mg	313% 25mg	8mg per day for Men 19-50 years
Magnesium	598% 2510mg	188% 790mg	420mg per day for Men 19-50 years
Manganese	883% 20.3mg	575% 13.2mg	2.3mg per day for Men 19-50 years
Molybdenum	991% 446μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	481% 3370mg	316% 2210mg	700mg per day for Men 19-50 years
Potassium	170% 5770mg	82.4% 2800mg	3400mg per day for Men 19-50 years
Selenium	104% 57μg	685% 377μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	284% 31mg	194% 21.3mg	11mg per day for Men 19-50 years
Water	3% 112g	2.73% 101g	3700g per day for Men 19-50 years

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

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

• 1 kilogram of Buckwheat Flour has 2.2 times more Vitamin B1, 1.7 times more Vitamin B2, 1.3 times more Vitamin B3, 1.6 times more Vitamin B5, 2.2 times more Vitamin B6, 2.3 times more Vitamin B9, 16 times more Vitamin E and 3.2 times more Vitamin K than Raw Pearled Barley.
• 1 kilogram of Raw Pearled Barley have insufficient amounts of Vitamin E and Vitamin K
• Both Whole-groat Buckwheat Flour 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 Flour vs Raw Pearled Barley:

• 1 kilogram of Buckwheat Flour has 1.4 times more Calcium, 1.2 times more Copper, 1.6 times more Iron, 3.2 times more Magnesium, 1.5 times more Manganese, 1.5 times more Phosphorus, 2.1 times more Potassium and 1.5 times more Zinc than Raw Pearled Barley.
• While 1 kg of Raw Pearled Barley contains 6.6 times more Selenium than Whole-groat Buckwheat Flour.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Buckwheat Flour has 2.7 times more Fat, 2.8 times more Saturated Fat, 1.3 times more Omega 3, 1.7 times more Omega 6, 3.3 times more Sugars and 1.3 times more Protein than Raw Pearled Barley.
• While 1 kg of Raw Pearled Barley contains 1.6 times more Fiber than Whole-groat Buckwheat Flour.
• Both Buckwheat Flour and Raw Pearled Barley offer comparable quantities of Energy and Carbohydrate per one kilogram.