Comparing Nutrients in 500 calories Pearled Barley VS Roasted Buckwheat

Weight per 500 calories

• Pearled Barley: 407g
• Roasted Buckwheat: 145g

Roasted Buckwheat Groats have 2.8 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.

Which food has more nutrients per 500 calories - Pearled Barley or Roasted Buckwheat?

Macros Ratio

	Protein	Fat	Carbs
Pearled Barley	7%	3%	90%
Roasted Buckwheat	13%	7%	80%

Macro Nutrients

	Pearled Barley	Roasted Buckwheat	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.84% 1.8g	4.04% 3.9g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	2.67% 0.85g	32g per day for Men 19-50 years
Omega 3	5.34% 0.085g	5.6% 0.09g	1.6g per day for Men 19-50 years
Omega 6	4.6% 0.78g	6.5% 1.1g	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	83.3% 108g	130g per day for Men 19-50 years
Sugars	1.57% 1.14g	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	40.7% 15.4g	39% 15g	38g per day for Men 19-50 years
Protein	16.4% 9.2g	30.3% 17g	56g per day for Men 19-50 years

Vitamins

	Pearled Barley	Roasted Buckwheat	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	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.4% 0.25mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52.4% 8.4mg	46.4% 7.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	35.5% 1.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	39.2% 0.51mg	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	16.3% 65μg	15% 60.7μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.7% 3.25μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pearled Barley	Roasted Buckwheat	Recommended Dietary Allowance
Calcium	4.47% 44.7mg	2.46% 24.6mg	1000mg per day for Men 19-50 years
Copper	47.4% 0.43mg	100% 0.9mg	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	44.6% 3.57mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.4mg	76% 319mg	420mg per day for Men 19-50 years
Manganese	45.8% 1.05mg	102% 2.34mg	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	31.4% 220mg	66% 461mg	700mg per day for Men 19-50 years
Potassium	11% 378mg	13.6% 462mg	3400mg per day for Men 19-50 years
Selenium	63.6% 35μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	0.81% 12mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	30.3% 3.33mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	7.56% 280g	0.33% 12g	3700g per day for Men 19-50 years

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

• Roasted Buckwheat Groats contain 1.6 times more Vitamin B2 and 3.2 times more Vitamin B5 than Cooked Pearled Barley.
• Both Cooked Pearled Barley and Roasted Buckwheat Groats have similar amounts of Vitamin B1, Vitamin B3, Vitamin B6 and Vitamin B9 per 500 kcal.
• Both Cooked Pearled Barley as well as Roasted Buckwheat Groats have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

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

• Cooked Pearled Barley has 1.5 times more Iron, 2.9 times more Selenium and 23 times more Water than Roasted Buckwheat Groats.
• While Roasted Buckwheat Groats contain 2.1 times more Copper, 3.6 times more Magnesium, 2.2 times more Manganese and 2.1 times more Phosphorus than Cooked Pearled Barley.
• Both Cooked Pearled Barley and Roasted Buckwheat Groats have similar amounts of Potassium and Zinc per 500 kcal.
• Both Cooked Pearled Barley as well as Roasted Buckwheat Groats have insufficient amounts of Calcium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Roasted Buckwheat Groats contain 1.4 times more Omega 6 and 1.8 times more Protein than Cooked Pearled Barley.
• Both Cooked Pearled Barley and Roasted Buckwheat Groats have similar amounts of Energy, Omega 3, Carbohydrate and Fiber per 500 kcal.
• Both Cooked Pearled Barley as well as Roasted Buckwheat Groats have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.