Comparing Nutrients in 500 calories Roasted Buckwheat VS Pearled Barley

Weight per 500 calories

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

Roasted Buckwheat has 2.8 times more energy per 100g than Pearled Barley. It has high energy density when compared to other foods. Cooked Pearled Barley having average energy density.

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

Macros Ratio

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

Macro Nutrients

	Roasted Buckwheat	Pearled Barley	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.04% 3.9g	1.84% 1.8g	97g per day for Men 19-50 years
Saturated Fat	2.67% 0.85g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	5.6% 0.09g	5.34% 0.085g	1.6g per day for Men 19-50 years
Omega 6	6.5% 1.1g	4.6% 0.78g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.3% 108g	88.2% 115g	130g per day for Men 19-50 years
Sugars	NA	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	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	39% 15g	40.7% 15.4g	38g per day for Men 19-50 years
Protein	30.3% 17g	16.4% 9.2g	56g per day for Men 19-50 years

Vitamins

	Roasted 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	27% 0.32mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	19.4% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.4% 7.42mg	52.4% 8.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.5% 1.78mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.2% 0.51mg	36% 0.47mg	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	15% 60.7μg	16.3% 65μg	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	NA	0.27% 0.041mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.7% 3.25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Buckwheat	Pearled Barley	Recommended Dietary Allowance
Calcium	2.46% 24.6mg	4.47% 44.7mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	47.4% 0.43mg	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	44.6% 3.57mg	67.6% 5.4mg	8mg per day for Men 19-50 years
Magnesium	76% 319mg	21.3% 89.4mg	420mg per day for Men 19-50 years
Manganese	102% 2.34mg	45.8% 1.05mg	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	66% 461mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	13.6% 462mg	11% 378mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	63.6% 35μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0.81% 12mg	1500mg per day for Men 19-50 years
Zinc	31.8% 3.5mg	30.3% 3.33mg	11mg per day for Men 19-50 years
Water	0.33% 12g	7.56% 280g	3700g per day for Men 19-50 years

Roasted Buckwheat VS Pearled Barley Nutrients Per 500 Kcal

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

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

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

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

• 500 calories of Roasted Buckwheat have 2.1 times more Copper, 3.6 times more Magnesium, 2.2 times more Manganese, 2.1 times more Phosphorus and 1.2 times more Potassium than Pearled Barley.
• While 500 kcal of Cooked Pearled Barley contain 1.5 times more Iron and 2.9 times more Selenium than Roasted Buckwheat Groats.
• Both Roasted Buckwheat and Pearled Barley contain similar levels of Zinc per 500 calories.
• Both Roasted Buckwheat Groats as well as Cooked Pearled Barley lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Roasted Buckwheat have 1.8 times more Protein than Pearled Barley.
• Both Roasted Buckwheat and Pearled Barley offer comparable quantities of Energy, Carbohydrate and Fiber per 500 calories.
• Both Roasted Buckwheat Groats as well as Cooked Pearled Barley provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.