Comparing Nutrients in 5 ounces Hulled Barley VS Buckwheat

Macros Ratio

	Protein	Fat	Carbs
Hulled Barley	14%	6%	80%
Buckwheat	14%	8%	78%

Macro Nutrients

	Hulled Barley	Buckwheat	Recommended Dietary Allowance
Energy	17.3% 502kcal	16.8% 486kcal	2900kcal per day for Men 19-50 years
Fat	3.36% 3.26g	4.97% 4.8g	97g per day for Men 19-50 years
Saturated Fat	2.14% 0.68g	3.3% 1.05g	32g per day for Men 19-50 years
Omega 3	9.75% 0.16g	6.9% 0.11g	1.6g per day for Men 19-50 years
Omega 6	8.33% 1.4g	8% 1.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	78% 101g	130g per day for Men 19-50 years
Sugars	1.56% 1.13g	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	64.5% 24.5g	37.3% 14g	38g per day for Men 19-50 years
Protein	31.6% 17.7g	33.5% 18.8g	56g per day for Men 19-50 years

Vitamins

	Hulled Barley	Buckwheat	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.3% 0.92mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	46.3% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.8% 6.53mg	62% 9.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8% 0.4mg	35% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.7% 0.45mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	88% 26.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.73% 27μg	10.6% 42.5μg	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	5.4% 0.81mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hulled Barley	Buckwheat	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	78.4% 0.71mg	173% 1.56mg	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	63.8% 5.1mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	45% 189mg	78% 327mg	420mg per day for Men 19-50 years
Manganese	120% 2.75mg	80% 1.84mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	174% 78.2μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	53.5% 374mg	70.3% 492mg	700mg per day for Men 19-50 years
Potassium	19% 641mg	19% 652mg	3400mg per day for Men 19-50 years
Selenium	97% 53.4μg	21.4% 11.8μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	35.7% 3.93mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	0.36% 13.4g	0.37% 14g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Hulled Barley vs Buckwheat:

• Hulled Barley has 6.4 times more Vitamin B1 and 1.5 times more Vitamin B6 than Buckwheat.
• While Buckwheat contains 1.5 times more Vitamin B2, 1.5 times more Vitamin B3, 4.4 times more Vitamin B5 and 1.6 times more Vitamin B9 than Hulled Barley.
• Both Hulled Barley as well as Buckwheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Hulled Barley vs Buckwheat:

• Hulled Barley has 1.8 times more Calcium, 1.6 times more Iron, 1.5 times more Manganese and 4.5 times more Selenium than Buckwheat.
• While Buckwheat contains 2.2 times more Copper, 1.7 times more Magnesium and 1.3 times more Phosphorus than Hulled Barley.
• Both Hulled Barley and Buckwheat have similar amounts of Potassium and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Hulled Barley has 1.4 times more Omega 3 and 1.7 times more Fiber than Buckwheat.
• While Buckwheat contains 1.5 times more Fat and 1.5 times more Saturated Fat than Hulled Barley.
• Both Hulled Barley and Buckwheat have similar amounts of Energy, Omega 6, Carbohydrate and Protein per 5 oz.
• Both Hulled Barley as well as Buckwheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.