Comparing Nutrients in 1 pound Raw Pearled Barley VS Boiled Buckwheat

Macros Ratio

	Protein	Fat	Carbs
Raw Pearled Barley	11%	3%	86%
Boiled Buckwheat	14%	6%	80%

Macro Nutrients

	Raw Pearled Barley	Boiled Buckwheat	Recommended Dietary Allowance
Energy	55% 1597kcal	14.4% 417kcal	2900kcal per day for Men 19-50 years
Fat	5.42% 5.26g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	3.46% 1.1g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	13.5% 2.3g	4.64% 0.79g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	271% 353g	69.6% 90g	130g per day for Men 19-50 years
Sugars	5% 3.63g	5.63% 4.1g	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	0.63% 0.45g	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	% 0.91g	g per day for Men 19-50 years
Sucrose	NA	% 1.8g	g per day for Men 19-50 years
Fiber	186% 70.8g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	80.3% 45g	27.4% 15.3g	56g per day for Men 19-50 years

Vitamins

	Raw Pearled Barley	Boiled 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	72% 0.87mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.8% 0.52mg	13.6% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	131% 21mg	26.6% 4.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.6% 1.28mg	32.6% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.18mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	26% 104μg	16% 63.5μg	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	0.6% 0.091mg	2.72% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.3% 9.98μg	7.2% 8.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Pearled Barley	Boiled Buckwheat	Recommended Dietary Allowance
Calcium	13% 132mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	212% 1.9mg	73.6% 0.66mg	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	142% 11.3mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	85.3% 358mg	55% 231mg	420mg per day for Men 19-50 years
Manganese	261% 6mg	79.5% 1.83mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	143% 1002mg	45.4% 318mg	700mg per day for Men 19-50 years
Potassium	37.4% 1270mg	11.7% 399mg	3400mg per day for Men 19-50 years
Selenium	311% 171μg	18% 9.98μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	88% 9.66mg	25% 2.77mg	11mg per day for Men 19-50 years
Water	1.24% 45.8g	9.27% 343g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Pearled Barley VS Boiled Buckwheat per 1 lb

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

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

• 1 pound of Raw Pearled Barley has 4.8 times more Vitamin B1, 2.9 times more Vitamin B2, 4.9 times more Vitamin B3, 3.4 times more Vitamin B6 and 1.6 times more Vitamin B9 than Boiled Buckwheat.
• While 1 lb of Cooked Buckwheat Groats contains 1.3 times more Vitamin B5 than Raw Pearled Barley.
• Both Raw Pearled Barley as well as Cooked Buckwheat Groats have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for Raw Pearled Barley vs Boiled Buckwheat:

• 1 pound of Raw Pearled Barley has 4.1 times more Calcium, 2.9 times more Copper, 3.1 times more Iron, 1.5 times more Magnesium, 3.3 times more Manganese, 3.2 times more Phosphorus, 3.2 times more Potassium, 17.1 times more Selenium and 3.5 times more Zinc than Boiled Buckwheat.
• While 1 lb of Cooked Buckwheat Groats contains 7.5 times more Water than Raw Pearled Barley.
• 1 pound of Boiled Buckwheat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Raw Pearled Barley has 3.8 times more Energy, 3.9 times more Omega 3, 2.9 times more Omega 6, 3.9 times more Carbohydrate, 5.8 times more Fiber and 2.9 times more Protein than Boiled Buckwheat.
• 1 pound of Boiled Buckwheat provide inadequate amounts of Omega 3 and Omega 6