Comparing Nutrients in 7 ounces Raw Pearled Barley VS Buckwheat Flour

Macros Ratio

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

Macro Nutrients

	Raw Pearled Barley	Buckwheat Flour	Recommended Dietary Allowance
Energy	24% 699kcal	23% 665kcal	2900kcal per day for Men 19-50 years
Fat	2.37% 2.3g	6.34% 6.15g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	4.2% 1.34g	32g per day for Men 19-50 years
Omega 3	6.82% 0.11g	8.8% 0.14g	1.6g per day for Men 19-50 years
Omega 6	5.9% 1g	10.2% 1.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	119% 154g	108% 140g	130g per day for Men 19-50 years
Sugars	2.2% 1.6g	7.1% 5.16g	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	% 3.37g	g per day for Men 19-50 years
Fiber	81.5% 31g	52.2% 20g	38g per day for Men 19-50 years
Protein	35% 19.7g	44.7% 25g	56g per day for Men 19-50 years

Vitamins

	Raw Pearled Barley	Buckwheat Flour	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.6% 0.38mg	69% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.14mg	76.3% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	89% 1.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	100% 30μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11.4% 45.6μg	26.8% 107μg	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	0.26% 0.04mg	4.23% 0.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.64% 4.37μg	11.6% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Pearled Barley	Buckwheat Flour	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	93% 0.83mg	114% 1.02mg	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	62% 4.96mg	101% 8.06mg	8mg per day for Men 19-50 years
Magnesium	37.3% 157mg	119% 498mg	420mg per day for Men 19-50 years
Manganese	114% 2.62mg	175% 4.03mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	197% 88.5μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	62.7% 439mg	96% 669mg	700mg per day for Men 19-50 years
Potassium	16.3% 556mg	33.7% 1145mg	3400mg per day for Men 19-50 years
Selenium	136% 75μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	38.4% 4.23mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.6% 22g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Pearled Barley VS Buckwheat Flour per 7 oz

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

Lets compare vitamin content per 7 ounces of Raw Pearled Barley vs Buckwheat Flour:

• 7 oz of Whole-groat Buckwheat Flour contain 2.2 times more Vitamin B1, 1.7 times more Vitamin B2, 1.3 times more Vitamin B3, 1.6 times more Vitamin B5, 2.2 times more Vitamin B6, 2.3 times more Vitamin B9, 16 times more Vitamin E and 3.2 times more Vitamin K than Raw Pearled Barley.
• 7 ounces of Raw Pearled Barley have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Pearled Barley as well as Whole-groat Buckwheat Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Raw Pearled Barley vs Buckwheat Flour:

• 7 ounces of Raw Pearled Barley have 6.6 times more Selenium than Buckwheat Flour.
• While 7 oz of Whole-groat Buckwheat Flour contain 1.4 times more Calcium, 1.6 times more Iron, 3.2 times more Magnesium, 1.5 times more Manganese, 1.5 times more Phosphorus, 2.1 times more Potassium and 1.5 times more Zinc than Raw Pearled Barley.
• Both Raw Pearled Barley and Buckwheat Flour contain similar levels of Copper per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Raw Pearled Barley have 1.6 times more Fiber than Buckwheat Flour.
• While 7 oz of Whole-groat Buckwheat Flour contain 2.7 times more Fat, 2.8 times more Saturated Fat, 1.3 times more Omega 3, 1.7 times more Omega 6, 3.3 times more Sugars and 1.3 times more Protein than Raw Pearled Barley.
• Both Raw Pearled Barley and Buckwheat Flour offer comparable quantities of Energy and Carbohydrate per seven ounces.