Comparing Nutrients in 7 ounces Buckwheat VS Pearled Barley

Macros Ratio

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

Macro Nutrients

	Buckwheat	Pearled Barley	Recommended Dietary Allowance
Energy	23.5% 681kcal	8.4% 244kcal	2900kcal per day for Men 19-50 years
Fat	6.96% 6.75g	0.9% 0.87g	97g per day for Men 19-50 years
Saturated Fat	4.6% 1.47g	0.58% 0.18g	32g per day for Men 19-50 years
Omega 3	9.67% 0.15g	2.6% 0.042g	1.6g per day for Men 19-50 years
Omega 6	11.2% 1.9g	2.25% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	109% 142g	43% 56g	130g per day for Men 19-50 years
Sugars	NA	0.77% 0.56g	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	52.2% 20g	20% 7.54g	38g per day for Men 19-50 years
Protein	47% 26.3g	8% 4.5g	56g per day for Men 19-50 years

Vitamins

	Buckwheat	Pearled Barley	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	13.7% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65% 0.84mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	25.6% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.44mg	5.36% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.42mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	123% 37μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 59.5μg	7.94% 31.8μg	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	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.32% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Buckwheat	Pearled Barley	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	23% 0.21mg	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	54.6% 4.37mg	33% 2.64mg	8mg per day for Men 19-50 years
Magnesium	109% 458mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	112% 2.58mg	22.3% 0.51mg	2.3mg per day for Men 19-50 years
Molybdenum	243% 110μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	98% 689mg	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	27% 913mg	5.43% 185mg	3400mg per day for Men 19-50 years
Selenium	30% 16.5μg	31% 17μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	43.3% 4.76mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	0.52% 19.3g	3.7% 137g	3700g per day for Men 19-50 years

Nutrient Comparison: Buckwheat VS Pearled Barley per 7 oz

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

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

• 7 ounces of Buckwheat have 1.2 times more Vitamin B1, 6.9 times more Vitamin B2, 3.4 times more Vitamin B3, 9.1 times more Vitamin B5, 1.8 times more Vitamin B6 and 1.9 times more Vitamin B9 than Pearled Barley.
• Both Buckwheat as well as Cooked Pearled Barley have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Buckwheat vs Pearled Barley:

• 7 ounces of Buckwheat have 10.5 times more Copper, 1.7 times more Iron, 10.5 times more Magnesium, 5 times more Manganese, 6.4 times more Phosphorus, 4.9 times more Potassium and 2.9 times more Zinc than Pearled Barley.
• Both Buckwheat and Pearled Barley contain similar levels of Selenium per seven ounces.
• Both Buckwheat as well as Cooked Pearled Barley lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Buckwheat have 2.8 times more Energy, 7.7 times more Fat, 8 times more Saturated Fat, 3.7 times more Omega 3, 5 times more Omega 6, 2.5 times more Carbohydrate, 2.6 times more Fiber and 5.9 times more Protein than Pearled Barley.
• 7 ounces of Pearled Barley provide inadequate amounts of Omega 3 and Omega 6