Comparing Nutrients in 7 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	23.5% 681kcal	24% 699kcal	2900kcal per day for Men 19-50 years
Fat	6.96% 6.75g	2.37% 2.3g	97g per day for Men 19-50 years
Saturated Fat	4.6% 1.47g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	9.67% 0.15g	6.82% 0.11g	1.6g per day for Men 19-50 years
Omega 6	11.2% 1.9g	5.9% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	109% 142g	119% 154g	130g per day for Men 19-50 years
Sugars	NA	2.2% 1.6g	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	81.5% 31g	38g per day for Men 19-50 years
Protein	47% 26.3g	35% 19.7g	56g per day for Men 19-50 years

Vitamins

	Buckwheat	Raw Pearled Barley	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65% 0.84mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	57% 9.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.44mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.42mg	39.7% 0.52mg	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	11.4% 45.6μg	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	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.64% 4.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Buckwheat	Raw Pearled Barley	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	5.75% 57.5mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	93% 0.83mg	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	62% 4.96mg	8mg per day for Men 19-50 years
Magnesium	109% 458mg	37.3% 157mg	420mg per day for Men 19-50 years
Manganese	112% 2.58mg	114% 2.62mg	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	62.7% 439mg	700mg per day for Men 19-50 years
Potassium	27% 913mg	16.3% 556mg	3400mg per day for Men 19-50 years
Selenium	30% 16.5μg	136% 75μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	43.3% 4.76mg	38.4% 4.23mg	11mg per day for Men 19-50 years
Water	0.52% 19.3g	0.54% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: Buckwheat VS Raw Pearled Barley per 7 oz

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

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

• 7 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 7 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 seven ounces.
• Both Buckwheat as well as Raw 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 Raw Pearled Barley:

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

Comparison of macro-nutrients per 7 ounces:

• 7 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 7 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 seven ounces.