Comparing Nutrients in 5 ounces Boiled Buckwheat VS Raw Pearled Barley

Macros Ratio

	Protein	Fat	Carbs
Boiled Buckwheat	14%	6%	80%
Raw Pearled Barley	11%	3%	86%

Macro Nutrients

	Boiled Buckwheat	Raw Pearled Barley	Recommended Dietary Allowance
Energy	4.5% 130kcal	17.2% 499kcal	2900kcal per day for Men 19-50 years
Fat	0.91% 0.88g	1.7% 1.64g	97g per day for Men 19-50 years
Saturated Fat	0.59% 0.19g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	4.87% 0.078g	1.6g per day for Men 19-50 years
Omega 6	1.45% 0.25g	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	21.7% 28.3g	84.7% 110g	130g per day for Men 19-50 years
Sugars	1.76% 1.28g	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	0.2% 0.14g	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	% 0.28g	NA	g per day for Men 19-50 years
Sucrose	% 0.57g	NA	g per day for Men 19-50 years
Fiber	10% 3.83g	58% 22g	38g per day for Men 19-50 years
Protein	8.56% 4.8g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Boiled 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	4.72% 0.057mg	22.6% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.25% 0.055mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.33% 1.33mg	40.8% 6.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.51mg	8% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.4% 0.11mg	28.3% 0.37mg	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	4.96% 20μg	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	0.85% 0.13mg	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.24% 2.7μg	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Buckwheat	Raw Pearled Barley	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	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	14% 1.13mg	44.3% 3.54mg	8mg per day for Men 19-50 years
Magnesium	17.2% 72.3mg	26.7% 112mg	420mg per day for Men 19-50 years
Manganese	25% 0.57mg	81.5% 1.87mg	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	14% 99mg	44.8% 313mg	700mg per day for Men 19-50 years
Potassium	3.67% 125mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	5.67% 3.1μg	97% 53.4μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	7.86% 0.86mg	27.4% 3mg	11mg per day for Men 19-50 years
Water	2.9% 107g	0.39% 14.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Buckwheat VS Raw Pearled Barley per 5 oz

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

• 5 ounces of Boiled Buckwheat have 1.3 times more Vitamin B5 than Raw Pearled Barley.
• While 5 oz of Raw Pearled Barley contain 4.8 times more Vitamin B1, 2.9 times more Vitamin B2, 4.9 times more Vitamin B3, 3.4 times more Vitamin B6 and 1.6 times more Vitamin B9 than Cooked Buckwheat Groats.
• Both Cooked Buckwheat Groats as well as Raw Pearled Barley have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in five ounces.

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

• 5 ounces of Boiled Buckwheat have 7.5 times more Water than Raw Pearled Barley.
• While 5 oz of Raw Pearled Barley contain 4.1 times more Calcium, 2.9 times more Copper, 3.1 times more Iron, 1.5 times more Magnesium, 3.3 times more Manganese, 3.2 times more Phosphorus, 3.2 times more Potassium, 17.1 times more Selenium and 3.5 times more Zinc than Cooked Buckwheat Groats.
• 5 ounces of Boiled Buckwheat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Pearled Barley contain 3.8 times more Energy, 3.9 times more Omega 3, 2.9 times more Omega 6, 3.9 times more Carbohydrate, 5.8 times more Fiber and 2.9 times more Protein than Cooked Buckwheat Groats.
• 5 ounces of Boiled Buckwheat provide inadequate amounts of Omega 3 and Omega 6