Comparing Nutrients in 300 calories Raw Pearled Barley VS Buckwheat

Weight per 300 calories

• Raw Pearled Barley: 85.2g
• Buckwheat: 87.5g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 300 calories - Raw Pearled Barley or Buckwheat?

Macros Ratio

	Protein	Fat	Carbs
Raw Pearled Barley	11%	3%	86%
Buckwheat	14%	8%	78%

Macro Nutrients

	Raw Pearled Barley	Buckwheat	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.99g	3.07% 2.97g	97g per day for Men 19-50 years
Saturated Fat	0.65% 0.21g	2.03% 0.65g	32g per day for Men 19-50 years
Omega 3	2.93% 0.047g	4.26% 0.068g	1.6g per day for Men 19-50 years
Omega 6	2.53% 0.43g	4.94% 0.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.2g	48% 62.5g	130g per day for Men 19-50 years
Sugars	0.94% 0.68g	NA	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	35% 13.3g	23% 8.75g	38g per day for Men 19-50 years
Protein	15% 8.45g	20.7% 11.6g	56g per day for Men 19-50 years

Vitamins

	Raw Pearled Barley	Buckwheat	Recommended Dietary Allowance
Vitamin A	0.095% 0.85μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	7.36% 0.088mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.47% 0.097mg	28.6% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.5% 3.92mg	38.4% 6.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.8% 0.24mg	21.5% 1.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	54.2% 16.3μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.9% 19.6μg	6.56% 26.2μg	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	0.11% 0.017mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.56% 1.88μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Pearled Barley	Buckwheat	Recommended Dietary Allowance
Calcium	2.47% 24.7mg	1.57% 15.7mg	1000mg per day for Men 19-50 years
Copper	39.8% 0.36mg	107% 0.96mg	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	26.6% 2.13mg	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	16% 67.3mg	48% 202mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	49.4% 1.14mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	107% 48.3μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	27% 188mg	43.4% 303mg	700mg per day for Men 19-50 years
Potassium	7% 239mg	12% 402mg	3400mg per day for Men 19-50 years
Selenium	58.4% 32μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.67mg	0.058% 0.87mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	0.23% 8.6g	0.23% 8.53g	3700g per day for Men 19-50 years

Raw Pearled Barley VS Buckwheat Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Raw Pearled Barley or Buckwheat?

Lets compare vitamin content per 300 calories of Raw Pearled Barley vs Buckwheat:

• 300 calories of Raw Pearled Barley have 1.8 times more Vitamin B1 and 1.2 times more Vitamin B6 than Buckwheat.
• While 300 kcal of Buckwheat contain 3.8 times more Vitamin B2, 1.6 times more Vitamin B3, 4.5 times more Vitamin B5 and 1.3 times more Vitamin B9 than Raw Pearled Barley.
• 300 calories of Raw Pearled Barley have insufficient amounts of Vitamin B5 and Vitamin B9
• Both Raw Pearled Barley as well as Buckwheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Raw Pearled Barley vs Buckwheat:

• 300 calories of Raw Pearled Barley have 4.4 times more Selenium than Buckwheat.
• While 300 kcal of Buckwheat contain 2.7 times more Copper, 3 times more Magnesium, 1.6 times more Phosphorus and 1.7 times more Potassium than Raw Pearled Barley.
• Both Raw Pearled Barley and Buckwheat contain similar levels of Iron, Manganese and Zinc per 300 calories.
• Both Raw Pearled Barley as well as Buckwheat lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Raw Pearled Barley have 1.5 times more Fiber than Buckwheat.
• While 300 kcal of Buckwheat contain 1.4 times more Protein than Raw Pearled Barley.
• Both Raw Pearled Barley and Buckwheat offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Raw Pearled Barley as well as Buckwheat provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.