Comparing Nutrients in 5 ounces Hulled Barley VS Buckwheat Flour

Macros Ratio

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

Macro Nutrients

	Hulled Barley	Buckwheat Flour	Recommended Dietary Allowance
Energy	17.3% 502kcal	16.4% 475kcal	2900kcal per day for Men 19-50 years
Fat	3.36% 3.26g	4.53% 4.4g	97g per day for Men 19-50 years
Saturated Fat	2.14% 0.68g	3% 0.96g	32g per day for Men 19-50 years
Omega 3	9.75% 0.16g	6.3% 0.1g	1.6g per day for Men 19-50 years
Omega 6	8.33% 1.4g	7.3% 1.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	77% 100g	130g per day for Men 19-50 years
Sugars	1.56% 1.13g	5.1% 3.7g	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	% 2.4g	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	32% 18g	56g per day for Men 19-50 years

Vitamins

	Hulled Barley	Buckwheat Flour	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	49.3% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	20.7% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.8% 6.53mg	54.5% 8.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8% 0.4mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.7% 0.45mg	63.5% 0.82mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	71.3% 21.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.73% 27μg	19% 76.5μg	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	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.1μg	8.27% 9.92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hulled Barley	Buckwheat Flour	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	78.4% 0.71mg	81% 0.73mg	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	72% 5.75mg	8mg per day for Men 19-50 years
Magnesium	45% 189mg	84.7% 356mg	420mg per day for Men 19-50 years
Manganese	120% 2.75mg	125% 2.88mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	140% 63.2μg	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	68.2% 478mg	700mg per day for Men 19-50 years
Potassium	19% 641mg	24% 818mg	3400mg per day for Men 19-50 years
Selenium	97% 53.4μg	14.7% 8.08μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	35.7% 3.93mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	0.36% 13.4g	0.43% 16g	3700g per day for Men 19-50 years

Nutrient Comparison: Hulled Barley VS Buckwheat Flour per 5 oz

Compare the macro and micronutrient content in 5 oz of Hulled Barley versus 5 oz of Buckwheat Flour to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Hulled Barley have 1.5 times more Vitamin B1, 1.5 times more Vitamin B2 and 1.8 times more Vitamin E than Buckwheat Flour.
• While 5 oz of Whole-groat Buckwheat Flour contain 1.3 times more Vitamin B3, 1.6 times more Vitamin B5, 1.8 times more Vitamin B6, 2.8 times more Vitamin B9 and 3.2 times more Vitamin K than Hulled Barley.
• 5 ounces of Hulled Barley have insufficient amounts of Vitamin K
• Both Hulled Barley as well as Whole-groat Buckwheat Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Hulled Barley vs Buckwheat Flour:

• 5 ounces of Hulled Barley have 6.6 times more Selenium than Buckwheat Flour.
• While 5 oz of Whole-groat Buckwheat Flour contain 1.9 times more Magnesium, 1.3 times more Phosphorus and 1.3 times more Potassium than Hulled Barley.
• Both Hulled Barley and Buckwheat Flour contain similar levels of Calcium, Copper, Iron, Manganese and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Hulled Barley have 1.5 times more Omega 3 and 1.7 times more Fiber than Buckwheat Flour.
• While 5 oz of Whole-groat Buckwheat Flour contain 1.3 times more Fat, 1.4 times more Saturated Fat and 3.3 times more Sugars than Hulled Barley.
• Both Hulled Barley and Buckwheat Flour offer comparable quantities of Energy, Omega 6, Carbohydrate and Protein per five ounces.