Comparing Nutrients in 500 calories Boiled Buckwheat VS Raw Pearled Barley

Weight per 500 calories

• Boiled Buckwheat: 544g
• Raw Pearled Barley: 142g

Raw Pearled Barley has 3.8 times more energy per unit of mass than Cooked Buckwheat Groats, which is high in comparison to other foods. Boiled Buckwheat having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Buckwheat	14%	6%	80%
Raw Pearled Barley	11%	3%	86%

Macro Nutrients

	Boiled Buckwheat	Raw Pearled Barley	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.47% 3.37g	1.7% 1.65g	97g per day for Men 19-50 years
Saturated Fat	2.28% 0.73g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	4.76% 0.076g	4.9% 0.078g	1.6g per day for Men 19-50 years
Omega 6	5.56% 0.95g	4.2% 0.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.4% 108g	85% 110g	130g per day for Men 19-50 years
Sugars	6.75% 4.9g	1.57% 1.14g	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	0.75% 0.54g	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	% 1.1g	NA	g per day for Men 19-50 years
Sucrose	% 2.17g	NA	g per day for Men 19-50 years
Fiber	38.6% 14.7g	58.3% 22g	38g per day for Men 19-50 years
Protein	33% 18.4g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Boiled Buckwheat	Raw Pearled Barley	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.42μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	22.6% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	41% 6.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.95mg	8% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.42mg	28.4% 0.37mg	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	19% 76μg	8.17% 32.7μg	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	3.26% 0.49mg	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.6% 10.3μg	2.6% 3.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Buckwheat	Raw Pearled Barley	Recommended Dietary Allowance
Calcium	3.8% 38mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	88% 0.79mg	66.3% 0.6mg	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	54.3% 4.35mg	44.4% 3.55mg	8mg per day for Men 19-50 years
Magnesium	66% 277mg	26.7% 112mg	420mg per day for Men 19-50 years
Manganese	95% 2.2mg	81.6% 1.88mg	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	54.3% 380mg	45% 314mg	700mg per day for Men 19-50 years
Potassium	14% 478mg	11.7% 398mg	3400mg per day for Men 19-50 years
Selenium	21.7% 12μg	97% 53.6μg	55μg per day for Men 19-50 years
Sodium	1.45% 21.7mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	27.5% 3.03mg	11mg per day for Men 19-50 years
Water	11% 411g	0.39% 14.3g	3700g per day for Men 19-50 years

Boiled Buckwheat VS Raw Pearled Barley Nutrients Per 500 Kcal

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

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

• 500 calories of Boiled Buckwheat have 1.3 times more Vitamin B2, 4.9 times more Vitamin B5 and 2.3 times more Vitamin B9 than Raw Pearled Barley.
• While 500 kcal of Raw Pearled Barley contain 1.3 times more Vitamin B3 than Cooked Buckwheat Groats.
• Both Boiled Buckwheat and Raw Pearled Barley provide similar amounts of Vitamin B1 and Vitamin B6 per 500 calories.
• 500 calories of Raw Pearled Barley have insufficient amounts of Vitamin B5 and Vitamin B9
• Both Cooked Buckwheat Groats as well as Raw Pearled Barley 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 Boiled Buckwheat vs Raw Pearled Barley:

• 500 calories of Boiled Buckwheat have 1.3 times more Copper, 1.2 times more Iron, 2.5 times more Magnesium, 1.2 times more Phosphorus, 1.2 times more Potassium and 28.7 times more Water than Raw Pearled Barley.
• While 500 kcal of Raw Pearled Barley contain 4.5 times more Selenium than Cooked Buckwheat Groats.
• Both Boiled Buckwheat and Raw Pearled Barley contain similar levels of Manganese and Zinc per 500 calories.
• Both Cooked Buckwheat Groats as well as Raw Pearled Barley lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Buckwheat have 1.3 times more Protein than Raw Pearled Barley.
• While 500 kcal of Raw Pearled Barley contain 1.5 times more Fiber than Cooked Buckwheat Groats.
• Both Boiled Buckwheat and Raw Pearled Barley offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Cooked Buckwheat Groats as well as Raw Pearled Barley provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.