Comparing Nutrients in 5 ounces Pearled Barley VS Buckwheat Flour

Macros Ratio

	Protein	Fat	Carbs
Pearled Barley	7%	3%	90%
Buckwheat Flour	14%	8%	78%

Macro Nutrients

	Pearled Barley	Buckwheat Flour	Recommended Dietary Allowance
Energy	6% 174kcal	16.4% 475kcal	2900kcal per day for Men 19-50 years
Fat	0.64% 0.62g	4.53% 4.4g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	3% 0.96g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	6.3% 0.1g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	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	30.8% 40g	77% 100g	130g per day for Men 19-50 years
Sugars	0.55% 0.4g	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	14% 5.4g	37.3% 14g	38g per day for Men 19-50 years
Protein	5.72% 3.2g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Pearled Barley	Buckwheat Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.8% 0.12mg	49.3% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.76% 0.088mg	20.7% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.3% 2.92mg	54.5% 8.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.83% 0.19mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	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	5.67% 22.7μg	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	0.094% 0.014mg	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.94% 1.13μg	8.27% 9.92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pearled Barley	Buckwheat Flour	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	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	23.6% 1.9mg	72% 5.75mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	84.7% 356mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	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	11% 76.5mg	68.2% 478mg	700mg per day for Men 19-50 years
Potassium	3.88% 132mg	24% 818mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	14.7% 8.08μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	10.6% 1.16mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	2.64% 98g	0.43% 16g	3700g per day for Men 19-50 years

Nutrient Comparison: Pearled Barley VS Buckwheat Flour per 5 oz

Compare the macro and micronutrient content in 5 oz of Pearled 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 Pearled Barley vs Buckwheat Flour:

• 5 oz of Whole-groat Buckwheat Flour contain 5 times more Vitamin B1, 3.1 times more Vitamin B2, 3 times more Vitamin B3, 3.3 times more Vitamin B5, 5.1 times more Vitamin B6, 3.4 times more Vitamin B9, 32 times more Vitamin E and 8.8 times more Vitamin K than Cooked Pearled Barley.
• 5 ounces of Pearled Barley have insufficient amounts of Vitamin E and Vitamin K
• Both Cooked Pearled 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 Pearled Barley vs Buckwheat Flour:

• 5 ounces of Pearled Barley have 1.5 times more Selenium than Buckwheat Flour.
• While 5 oz of Whole-groat Buckwheat Flour contain 3.7 times more Calcium, 4.9 times more Copper, 3.1 times more Iron, 11.4 times more Magnesium, 7.8 times more Manganese, 6.2 times more Phosphorus, 6.2 times more Potassium and 3.8 times more Zinc than Cooked Pearled Barley.
• 5 ounces of Pearled Barley lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Whole-groat Buckwheat Flour contain 2.7 times more Energy, 7 times more Fat, 7.3 times more Saturated Fat, 3.4 times more Omega 3, 4.5 times more Omega 6, 2.5 times more Carbohydrate, 9.3 times more Sugars, 2.6 times more Fiber and 5.6 times more Protein than Cooked Pearled Barley.
• 5 ounces of Pearled Barley provide inadequate amounts of Omega 3 and Omega 6