Comparing Nutrients in 1 pound Pearled Barley VS Buckwheat Flour

Macros Ratio

	Protein	Fat	Carbs
Pearled Barley	7%	3%	90%
Buckwheat Flour	14%	8%	78%

Macro Nutrients

	Pearled Barley	Buckwheat Flour	Recommended Dietary Allowance
Energy	19.2% 558kcal	52.4% 1520kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	14.5% 14g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	9.6% 3.07g	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	5.15% 0.88g	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	98% 128g	246% 320g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	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	45.4% 17.2g	119% 45.4g	38g per day for Men 19-50 years
Protein	18.3% 10.3g	102% 57.2g	56g per day for Men 19-50 years

Vitamins

	Pearled Barley	Buckwheat Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.4% 0.38mg	158% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.6% 0.28mg	66.3% 0.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.5% 9.36mg	174% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.2% 0.61mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	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	18% 72.6μg	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	0.3% 0.045mg	9.68% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.02% 3.63μg	26.5% 31.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pearled Barley	Buckwheat Flour	Recommended Dietary Allowance
Calcium	5% 50mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	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	75.4% 6.03mg	230% 18.4mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	271% 1139mg	420mg per day for Men 19-50 years
Manganese	51% 1.17mg	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	35% 245mg	218% 1529mg	700mg per day for Men 19-50 years
Potassium	12.4% 422mg	77% 2617mg	3400mg per day for Men 19-50 years
Selenium	71% 39μg	47% 26μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	34% 3.7mg	129% 14mg	11mg per day for Men 19-50 years
Water	8.43% 312g	1.37% 50.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Pearled Barley VS Buckwheat Flour per 1 lb

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

• 1 lb of Whole-groat Buckwheat Flour contains 5 times more Vitamin B1, 3.1 times more Vitamin B2, 3 times more Vitamin B3, 3.3 times more Vitamin B5, 5.1 times more Vitamin B6, 3.4 times more Vitamin B9, 32 times more Vitamin E and 8.8 times more Vitamin K than Cooked Pearled Barley.
• 1 pound of Pearled Barley have insufficient amounts of Vitamin E and Vitamin K
• Both Cooked Pearled 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 Pearled Barley vs Buckwheat Flour:

• 1 pound of Pearled Barley has 1.5 times more Selenium than Buckwheat Flour.
• While 1 lb of Whole-groat Buckwheat Flour contains 3.7 times more Calcium, 4.9 times more Copper, 3.1 times more Iron, 11.4 times more Magnesium, 7.8 times more Manganese, 6.2 times more Phosphorus, 6.2 times more Potassium and 3.8 times more Zinc than Cooked Pearled Barley.
• 1 pound of Pearled Barley lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Whole-groat Buckwheat Flour contains 2.7 times more Energy, 7 times more Fat, 7.3 times more Saturated Fat, 3.4 times more Omega 3, 4.5 times more Omega 6, 2.5 times more Carbohydrate, 9.3 times more Sugars, 2.6 times more Fiber and 5.6 times more Protein than Cooked Pearled Barley.
• 1 pound of Pearled Barley provide inadequate amounts of Omega 3 and Omega 6