Comparing Nutrients in 1 pound Hulled Barley VS Buckwheat

Macros Ratio

	Protein	Fat	Carbs
Hulled Barley	14%	6%	80%
Buckwheat	14%	8%	78%

Macro Nutrients

	Hulled Barley	Buckwheat	Recommended Dietary Allowance
Energy	55.4% 1606kcal	53.6% 1556kcal	2900kcal per day for Men 19-50 years
Fat	10.8% 10.4g	16% 15.4g	97g per day for Men 19-50 years
Saturated Fat	6.83% 2.2g	10.5% 3.36g	32g per day for Men 19-50 years
Omega 3	31% 0.5g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	26.7% 4.53g	25.6% 4.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	256% 333g	249% 324g	130g per day for Men 19-50 years
Sugars	5% 3.63g	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	207% 78.5g	119% 45.4g	38g per day for Men 19-50 years
Protein	101% 56.6g	107% 60g	56g per day for Men 19-50 years

Vitamins

	Hulled Barley	Buckwheat	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	244% 2.93mg	38% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	148% 1.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	131% 21mg	199% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.6% 1.28mg	112% 5.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	111% 1.44mg	73.3% 0.95mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	281% 84.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	21.5% 86μg	34% 136μg	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	17.2% 2.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.3% 9.98μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hulled Barley	Buckwheat	Recommended Dietary Allowance
Calcium	15% 150mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	251% 2.26mg	554% 5mg	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	204% 16.3mg	125% 9.98mg	8mg per day for Men 19-50 years
Magnesium	144% 603mg	249% 1048mg	420mg per day for Men 19-50 years
Manganese	383% 8.8mg	256% 5.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	556% 250μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	171% 1197mg	225% 1574mg	700mg per day for Men 19-50 years
Potassium	60.3% 2050mg	61.4% 2087mg	3400mg per day for Men 19-50 years
Selenium	311% 171μg	68.5% 37.6μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	114% 12.6mg	99% 11mg	11mg per day for Men 19-50 years
Water	1.16% 43g	1.2% 44.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Hulled Barley vs Buckwheat:

• Hulled Barley has 6.4 times more Vitamin B1 and 1.5 times more Vitamin B6 than Buckwheat.
• While Buckwheat contains 1.5 times more Vitamin B2, 1.5 times more Vitamin B3, 4.4 times more Vitamin B5 and 1.6 times more Vitamin B9 than Hulled Barley.
• Both Hulled Barley as well as Buckwheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Hulled Barley vs Buckwheat:

• Hulled Barley has 1.8 times more Calcium, 1.6 times more Iron, 1.5 times more Manganese and 4.5 times more Selenium than Buckwheat.
• While Buckwheat contains 2.2 times more Copper, 1.7 times more Magnesium and 1.3 times more Phosphorus than Hulled Barley.
• Both Hulled Barley and Buckwheat have similar amounts of Potassium and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Hulled Barley has 1.4 times more Omega 3 and 1.7 times more Fiber than Buckwheat.
• While Buckwheat contains 1.5 times more Fat and 1.5 times more Saturated Fat than Hulled Barley.
• Both Hulled Barley and Buckwheat have similar amounts of Energy, Omega 6, Carbohydrate and Protein per 1 lb.
• Both Hulled Barley as well as Buckwheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.