Comparing Nutrients in 500 calories Pearled Barley VS Buckwheat Flour

Weight per 500 calories

• Pearled Barley: 407g
• Buckwheat Flour: 149g

Whole-groat Buckwheat Flour has 2.7 times more energy per unit of mass than Cooked Pearled Barley, which is high in comparison to other foods. Pearled Barley having average energy density.

Discover which food has more nutrients per 500 calories - Pearled Barley or 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.84% 1.8g	4.77% 4.63g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	3.16% 1g	32g per day for Men 19-50 years
Omega 3	5.34% 0.085g	6.62% 0.11g	1.6g per day for Men 19-50 years
Omega 6	4.6% 0.78g	7.7% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.2% 115g	81% 105g	130g per day for Men 19-50 years
Sugars	1.57% 1.14g	5.35% 3.9g	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	% 2.54g	g per day for Men 19-50 years
Fiber	40.7% 15.4g	39.3% 15g	38g per day for Men 19-50 years
Protein	16.4% 9.2g	33.6% 19g	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	28% 0.34mg	52% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.4% 0.25mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52.4% 8.4mg	57.4% 9.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	13% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	75% 22.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	16.3% 65μg	20% 80.6μg	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	0.27% 0.041mg	3.2% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.7% 3.25μg	8.7% 10.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pearled Barley	Buckwheat Flour	Recommended Dietary Allowance
Calcium	4.47% 44.7mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	47.4% 0.43mg	85.4% 0.77mg	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	67.6% 5.4mg	75.7% 6.06mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.4mg	89% 375mg	420mg per day for Men 19-50 years
Manganese	45.8% 1.05mg	132% 3.03mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	148% 66.6μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	31.4% 220mg	72% 503mg	700mg per day for Men 19-50 years
Potassium	11% 378mg	25.3% 861mg	3400mg per day for Men 19-50 years
Selenium	63.6% 35μg	15.5% 8.5μg	55μg per day for Men 19-50 years
Sodium	0.81% 12mg	1.1% 16.4mg	1500mg per day for Men 19-50 years
Zinc	30.3% 3.33mg	42.3% 4.66mg	11mg per day for Men 19-50 years
Water	7.56% 280g	0.45% 16.6g	3700g per day for Men 19-50 years

Pearled Barley VS Buckwheat Flour Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Pearled Barley or Buckwheat Flour?

Lets compare vitamin content per 500 calories of Pearled Barley vs Buckwheat Flour:

• 500 kcal of Whole-groat Buckwheat Flour contain 1.8 times more Vitamin B1 and 1.9 times more Vitamin B6 than Cooked Pearled Barley.
• Both Pearled Barley and Buckwheat Flour provide similar amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9 per 500 calories.
• Both Cooked Pearled Barley as well as Whole-groat Buckwheat Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Pearled Barley vs Buckwheat Flour:

• 500 calories of Pearled Barley have 4.1 times more Selenium than Buckwheat Flour.
• While 500 kcal of Whole-groat Buckwheat Flour contain 1.8 times more Copper, 4.2 times more Magnesium, 2.9 times more Manganese, 2.3 times more Phosphorus, 2.3 times more Potassium and 1.4 times more Zinc than Cooked Pearled Barley.
• Both Pearled Barley and Buckwheat Flour contain similar levels of Iron per 500 calories.
• Both Cooked Pearled Barley as well as Whole-groat Buckwheat Flour lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Whole-groat Buckwheat Flour contain 2.1 times more Protein than Cooked Pearled Barley.
• Both Pearled Barley and Buckwheat Flour offer comparable quantities of Energy, Carbohydrate and Fiber per 500 calories.
• Both Cooked Pearled Barley as well as Whole-groat Buckwheat Flour provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.