Comparing Nutrients in 1 pound Buckwheat VS Pearled Barley

Macros Ratio

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

Macro Nutrients

	Buckwheat	Pearled Barley	Recommended Dietary Allowance
Energy	53.6% 1556kcal	19.2% 558kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.4g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	10.5% 3.36g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	5.95% 0.095g	1.6g per day for Men 19-50 years
Omega 6	25.6% 4.36g	5.15% 0.88g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	249% 324g	98% 128g	130g per day for Men 19-50 years
Sugars	NA	1.75% 1.27g	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	119% 45.4g	45.4% 17.2g	38g per day for Men 19-50 years
Protein	107% 60g	18.3% 10.3g	56g per day for Men 19-50 years

Vitamins

	Buckwheat	Pearled Barley	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38% 0.46mg	31.4% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	148% 1.93mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	199% 32mg	58.5% 9.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	112% 5.58mg	12.2% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.3% 0.95mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	281% 84.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	34% 136μg	18% 72.6μg	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	NA	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.02% 3.63μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Buckwheat	Pearled Barley	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	53% 0.48mg	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	125% 9.98mg	75.4% 6.03mg	8mg per day for Men 19-50 years
Magnesium	249% 1048mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	256% 5.9mg	51% 1.17mg	2.3mg per day for Men 19-50 years
Molybdenum	556% 250μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	225% 1574mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	61.4% 2087mg	12.4% 422mg	3400mg per day for Men 19-50 years
Selenium	68.5% 37.6μg	71% 39μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	99% 11mg	34% 3.7mg	11mg per day for Men 19-50 years
Water	1.2% 44.2g	8.43% 312g	3700g per day for Men 19-50 years

Nutrient Comparison: Buckwheat VS Pearled Barley per 1 lb

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

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

• 1 pound of Buckwheat has 1.2 times more Vitamin B1, 6.9 times more Vitamin B2, 3.4 times more Vitamin B3, 9.1 times more Vitamin B5, 1.8 times more Vitamin B6 and 1.9 times more Vitamin B9 than Pearled Barley.
• Both Buckwheat as well as Cooked Pearled Barley have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Buckwheat vs Pearled Barley:

• 1 pound of Buckwheat has 10.5 times more Copper, 1.7 times more Iron, 10.5 times more Magnesium, 5 times more Manganese, 6.4 times more Phosphorus, 4.9 times more Potassium and 2.9 times more Zinc than Pearled Barley.
• Both Buckwheat and Pearled Barley contain similar levels of Selenium per one pound.
• Both Buckwheat as well as Cooked Pearled Barley lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Buckwheat has 2.8 times more Energy, 7.7 times more Fat, 8 times more Saturated Fat, 3.7 times more Omega 3, 5 times more Omega 6, 2.5 times more Carbohydrate, 2.6 times more Fiber and 5.9 times more Protein than Pearled Barley.
• 1 pound of Pearled Barley provide inadequate amounts of Omega 3 and Omega 6