Comparing Nutrients in 1 pound Hulled Barley VS Buckwheat Flour

Macros Ratio

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

Macro Nutrients

	Hulled Barley	Buckwheat Flour	Recommended Dietary Allowance
Energy	55.4% 1606kcal	52.4% 1520kcal	2900kcal per day for Men 19-50 years
Fat	10.8% 10.4g	14.5% 14g	97g per day for Men 19-50 years
Saturated Fat	6.83% 2.2g	9.6% 3.07g	32g per day for Men 19-50 years
Omega 3	31% 0.5g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	26.7% 4.53g	23.4% 3.98g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	256% 333g	246% 320g	130g per day for Men 19-50 years
Sugars	5% 3.63g	16.3% 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	% 7.7g	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	102% 57.2g	56g per day for Men 19-50 years

Vitamins

	Hulled Barley	Buckwheat Flour	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	158% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	66.3% 0.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	131% 21mg	174% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.6% 1.28mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	111% 1.44mg	203% 2.64mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	228% 68.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	21.5% 86μg	61.2% 245μg	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	9.68% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.3% 9.98μg	26.5% 31.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hulled Barley	Buckwheat Flour	Recommended Dietary Allowance
Calcium	15% 150mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	251% 2.26mg	260% 2.34mg	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	230% 18.4mg	8mg per day for Men 19-50 years
Magnesium	144% 603mg	271% 1139mg	420mg per day for Men 19-50 years
Manganese	383% 8.8mg	400% 9.2mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	450% 202μg	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	218% 1529mg	700mg per day for Men 19-50 years
Potassium	60.3% 2050mg	77% 2617mg	3400mg per day for Men 19-50 years
Selenium	311% 171μg	47% 26μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	114% 12.6mg	129% 14mg	11mg per day for Men 19-50 years
Water	1.16% 43g	1.37% 50.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Hulled Barley VS Buckwheat Flour per 1 lb

Compare the macro and micronutrient content in 1 lb of Hulled Barley versus 1 lb of Buckwheat Flour to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Hulled Barley has 1.5 times more Vitamin B1, 1.5 times more Vitamin B2 and 1.8 times more Vitamin E than Buckwheat Flour.
• While 1 lb of Whole-groat Buckwheat Flour contains 1.3 times more Vitamin B3, 1.6 times more Vitamin B5, 1.8 times more Vitamin B6, 2.8 times more Vitamin B9 and 3.2 times more Vitamin K than Hulled Barley.
• 1 pound of Hulled Barley have insufficient amounts of Vitamin K
• Both Hulled Barley as well as Whole-groat Buckwheat Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Hulled Barley vs Buckwheat Flour:

• 1 pound of Hulled Barley has 6.6 times more Selenium than Buckwheat Flour.
• While 1 lb of Whole-groat Buckwheat Flour contains 1.9 times more Magnesium, 1.3 times more Phosphorus and 1.3 times more Potassium than Hulled Barley.
• Both Hulled Barley and Buckwheat Flour contain similar levels of Calcium, Copper, Iron, Manganese and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Hulled Barley has 1.5 times more Omega 3 and 1.7 times more Fiber than Buckwheat Flour.
• While 1 lb of Whole-groat Buckwheat Flour contains 1.3 times more Fat, 1.4 times more Saturated Fat and 3.3 times more Sugars than Hulled Barley.
• Both Hulled Barley and Buckwheat Flour offer comparable quantities of Energy, Omega 6, Carbohydrate and Protein per one pound.