Comparing Nutrients in 5 ounces Hulled Barley VS Roasted Buckwheat

Macros Ratio

	Protein	Fat	Carbs
Hulled Barley	14%	6%	80%
Roasted Buckwheat	13%	7%	80%

Macro Nutrients

	Hulled Barley	Roasted Buckwheat	Recommended Dietary Allowance
Energy	17.3% 502kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	3.36% 3.26g	3.96% 3.84g	97g per day for Men 19-50 years
Saturated Fat	2.14% 0.68g	2.6% 0.84g	32g per day for Men 19-50 years
Omega 3	9.75% 0.16g	5.5% 0.088g	1.6g per day for Men 19-50 years
Omega 6	8.33% 1.4g	6.4% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	81.7% 106g	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	38.4% 14.6g	38g per day for Men 19-50 years
Protein	31.6% 17.7g	29.7% 16.6g	56g per day for Men 19-50 years

Vitamins

	Hulled Barley	Roasted 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	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	29.5% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.8% 6.53mg	45.5% 7.28mg	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	38.5% 0.5mg	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	6.73% 27μg	15% 59.5μg	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	Roasted Buckwheat	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	78.4% 0.71mg	98% 0.88mg	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	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	45% 189mg	74.6% 313mg	420mg per day for Men 19-50 years
Manganese	120% 2.75mg	100% 2.3mg	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	53.5% 374mg	64.6% 452mg	700mg per day for Men 19-50 years
Potassium	19% 641mg	13.3% 454mg	3400mg per day for Men 19-50 years
Selenium	97% 53.4μg	21.6% 12μg	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	31% 3.43mg	11mg per day for Men 19-50 years
Water	0.36% 13.4g	0.32% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Hulled Barley VS Roasted Buckwheat per 5 oz

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

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

• 5 ounces of Hulled Barley have 2.9 times more Vitamin B1 than Roasted Buckwheat.
• While 5 oz of Roasted Buckwheat Groats contain 4.4 times more Vitamin B5 and 2.2 times more Vitamin B9 than Hulled Barley.
• Both Hulled Barley and Roasted Buckwheat provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B6 per five ounces.
• Both Hulled Barley as well as Roasted Buckwheat Groats 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 Roasted Buckwheat:

• 5 ounces of Hulled Barley have 1.9 times more Calcium, 1.5 times more Iron, 1.2 times more Manganese, 1.4 times more Potassium and 4.5 times more Selenium than Roasted Buckwheat.
• While 5 oz of Roasted Buckwheat Groats contain 1.3 times more Copper and 1.7 times more Magnesium than Hulled Barley.
• Both Hulled Barley and Roasted Buckwheat contain similar levels of Phosphorus and Zinc per five ounces.
• 5 ounces of Roasted Buckwheat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Hulled Barley have 1.8 times more Omega 3, 1.3 times more Omega 6 and 1.7 times more Fiber than Roasted Buckwheat.
• Both Hulled Barley and Roasted Buckwheat offer comparable quantities of Energy, Fat, Carbohydrate and Protein per five ounces.