Comparing Nutrients in 7 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	24.2% 703kcal	23.7% 687kcal	2900kcal per day for Men 19-50 years
Fat	4.7% 4.56g	5.54% 5.38g	97g per day for Men 19-50 years
Saturated Fat	3% 0.96g	3.67% 1.17g	32g per day for Men 19-50 years
Omega 3	13.6% 0.22g	7.7% 0.12g	1.6g per day for Men 19-50 years
Omega 6	11.7% 2g	8.94% 1.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 146g	114% 149g	130g per day for Men 19-50 years
Sugars	2.2% 1.6g	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	90% 34.3g	53.8% 20.4g	38g per day for Men 19-50 years
Protein	44.2% 24.8g	41.6% 23.3g	56g per day for Men 19-50 years

Vitamins

	Hulled Barley	Roasted Buckwheat	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	107% 1.3mg	37% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.5% 0.57mg	41.4% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.14mg	63.7% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	54% 0.7mg	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	9.43% 37.7μg	21% 83.3μg	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	7.54% 1.13mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.64% 4.37μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hulled Barley	Roasted Buckwheat	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	138% 1.24mg	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	89.3% 7.14mg	61.3% 4.9mg	8mg per day for Men 19-50 years
Magnesium	63% 264mg	104% 439mg	420mg per day for Men 19-50 years
Manganese	168% 3.86mg	140% 3.2mg	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	75% 524mg	90% 633mg	700mg per day for Men 19-50 years
Potassium	26.4% 897mg	18.7% 635mg	3400mg per day for Men 19-50 years
Selenium	136% 75μg	30.3% 16.7μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	50% 5.5mg	43.7% 4.8mg	11mg per day for Men 19-50 years
Water	0.51% 18.7g	0.45% 16.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Hulled Barley VS Roasted Buckwheat per 7 oz

Compare the macro and micronutrient content in 7 oz of Hulled Barley versus 7 oz of Roasted Buckwheat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Hulled Barley vs Roasted Buckwheat:

• 7 ounces of Hulled Barley have 2.9 times more Vitamin B1 than Roasted Buckwheat.
• While 7 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 seven ounces.
• Both Hulled Barley as well as Roasted Buckwheat Groats have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Hulled Barley vs Roasted Buckwheat:

• 7 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 7 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 seven ounces.
• 7 ounces of Roasted Buckwheat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 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 seven ounces.