Comparing Nutrients in 5 ounces Buckwheat VS Raw Pearled Barley

Macros Ratio

	Protein	Fat	Carbs
Buckwheat	14%	8%	78%
Raw Pearled Barley	11%	3%	86%

Macro Nutrients

	Buckwheat	Raw Pearled Barley	Recommended Dietary Allowance
Energy	16.8% 486kcal	17.2% 499kcal	2900kcal per day for Men 19-50 years
Fat	4.97% 4.8g	1.7% 1.64g	97g per day for Men 19-50 years
Saturated Fat	3.3% 1.05g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	6.9% 0.11g	4.87% 0.078g	1.6g per day for Men 19-50 years
Omega 6	8% 1.36g	4.2% 0.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78% 101g	84.7% 110g	130g per day for Men 19-50 years
Sugars	NA	1.56% 1.13g	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	37.3% 14g	58% 22g	38g per day for Men 19-50 years
Protein	33.5% 18.8g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Buckwheat	Raw Pearled Barley	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	22.6% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.3% 0.6mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.95mg	40.8% 6.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.74mg	8% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	88% 26.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10.6% 42.5μg	8.15% 32.6μg	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	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Buckwheat	Raw Pearled Barley	Recommended Dietary Allowance
Calcium	2.55% 25.5mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	66% 0.6mg	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	39% 3.1mg	44.3% 3.54mg	8mg per day for Men 19-50 years
Magnesium	78% 327mg	26.7% 112mg	420mg per day for Men 19-50 years
Manganese	80% 1.84mg	81.5% 1.87mg	2.3mg per day for Men 19-50 years
Molybdenum	174% 78.2μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	70.3% 492mg	44.8% 313mg	700mg per day for Men 19-50 years
Potassium	19% 652mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	21.4% 11.8μg	97% 53.4μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	27.4% 3mg	11mg per day for Men 19-50 years
Water	0.37% 14g	0.39% 14.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Buckwheat VS Raw Pearled Barley per 5 oz

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

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

• 5 ounces of Buckwheat have 3.7 times more Vitamin B2, 1.5 times more Vitamin B3, 4.4 times more Vitamin B5 and 1.3 times more Vitamin B9 than Raw Pearled Barley.
• While 5 oz of Raw Pearled Barley contain 1.9 times more Vitamin B1 than Buckwheat.
• Both Buckwheat and Raw Pearled Barley provide similar amounts of Vitamin B6 per five ounces.
• Both Buckwheat as well as Raw Pearled Barley have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Buckwheat vs Raw Pearled Barley:

• 5 ounces of Buckwheat have 2.6 times more Copper, 2.9 times more Magnesium, 1.6 times more Phosphorus and 1.6 times more Potassium than Raw Pearled Barley.
• While 5 oz of Raw Pearled Barley contain 1.6 times more Calcium and 4.5 times more Selenium than Buckwheat.
• Both Buckwheat and Raw Pearled Barley contain similar levels of Iron, Manganese and Zinc per five ounces.
• 5 ounces of Buckwheat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Buckwheat have 2.9 times more Fat, 3 times more Saturated Fat, 1.4 times more Omega 3, 1.9 times more Omega 6 and 1.3 times more Protein than Raw Pearled Barley.
• While 5 oz of Raw Pearled Barley contain 1.6 times more Fiber than Buckwheat.
• Both Buckwheat and Raw Pearled Barley offer comparable quantities of Energy and Carbohydrate per five ounces.