Comparing Nutrients in 1 pound Boiled Buckwheat VS Pearled Barley

Macros Ratio

	Protein	Fat	Carbs
Boiled Buckwheat	14%	6%	80%
Pearled Barley	7%	3%	90%

Macro Nutrients

	Boiled Buckwheat	Pearled Barley	Recommended Dietary Allowance
Energy	14.4% 417kcal	19.2% 558kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	5.95% 0.095g	1.6g per day for Men 19-50 years
Omega 6	4.64% 0.79g	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	69.6% 90g	98% 128g	130g per day for Men 19-50 years
Sugars	5.63% 4.1g	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	0.63% 0.45g	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	% 0.91g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	32.2% 12.2g	45.4% 17.2g	38g per day for Men 19-50 years
Protein	27.4% 15.3g	18.3% 10.3g	56g per day for Men 19-50 years

Vitamins

	Boiled 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	15% 0.18mg	31.4% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.6% 0.18mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.26mg	58.5% 9.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.6% 1.63mg	12.2% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	40% 0.52mg	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	16% 63.5μg	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	2.72% 0.41mg	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	3.02% 3.63μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Buckwheat	Pearled Barley	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	73.6% 0.66mg	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	45.4% 3.63mg	75.4% 6.03mg	8mg per day for Men 19-50 years
Magnesium	55% 231mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	79.5% 1.83mg	51% 1.17mg	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	45.4% 318mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	11.7% 399mg	12.4% 422mg	3400mg per day for Men 19-50 years
Selenium	18% 9.98μg	71% 39μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	25% 2.77mg	34% 3.7mg	11mg per day for Men 19-50 years
Water	9.27% 343g	8.43% 312g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Buckwheat VS Pearled Barley per 1 lb

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

• 1 pound of Boiled Buckwheat has 2.7 times more Vitamin B5 than Pearled Barley.
• While 1 lb of Cooked Pearled Barley contains 2.1 times more Vitamin B1, 1.6 times more Vitamin B2, 2.2 times more Vitamin B3 and 1.5 times more Vitamin B6 than Cooked Buckwheat Groats.
• Both Boiled Buckwheat and Pearled Barley provide similar amounts of Vitamin B9 per one pound.
• Both Cooked Buckwheat Groats as well as Cooked Pearled Barley 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 Boiled Buckwheat vs Pearled Barley:

• 1 pound of Boiled Buckwheat has 1.4 times more Copper, 2.3 times more Magnesium, 1.6 times more Manganese and 1.3 times more Phosphorus than Pearled Barley.
• While 1 lb of Cooked Pearled Barley contains 1.7 times more Iron, 3.9 times more Selenium and 1.3 times more Zinc than Cooked Buckwheat Groats.
• Both Boiled Buckwheat and Pearled Barley contain similar levels of Potassium per one pound.
• Both Cooked Buckwheat Groats as well as Cooked Pearled Barley lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Buckwheat has 1.5 times more Protein than Pearled Barley.
• While 1 lb of Cooked Pearled Barley contains 1.3 times more Energy, 1.4 times more Carbohydrate and 1.4 times more Fiber than Cooked Buckwheat Groats.
• Both Cooked Buckwheat Groats as well as Cooked Pearled Barley provide inadequate amounts of Omega 3 and Omega 6 in one pound.