Comparing Nutrients in 100 grams Hulled Barley VS Buckwheat

Macros Ratio

	Protein	Fat	Carbs
Hulled Barley	14%	6%	80%
Buckwheat	14%	8%	78%

Macro Nutrients

	Hulled Barley	Buckwheat	Recommended Dietary Allowance
Energy	12.2% 354kcal	12% 343kcal	2900kcal per day for Men 19-50 years
Fat	2.37% 2.3g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	2.3% 0.74g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	4.88% 0.078g	1.6g per day for Men 19-50 years
Omega 6	5.88% 1g	5.65% 0.96g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.5% 73.5g	55% 71.5g	130g per day for Men 19-50 years
Sugars	1.1% 0.8g	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	45.5% 17.3g	26.3% 10g	38g per day for Men 19-50 years
Protein	22.3% 12.5g	23.7% 13.3g	56g per day for Men 19-50 years

Vitamins

	Hulled Barley	Buckwheat	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54% 0.65mg	8.4% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.8% 4.6mg	44% 7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.64% 0.28mg	24.6% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.5% 0.32mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	62% 18.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.75% 19μg	7.5% 30μg	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	3.8% 0.57mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.83% 2.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hulled Barley	Buckwheat	Recommended Dietary Allowance
Calcium	3.3% 33mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	55.3% 0.5mg	122% 1.1mg	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	45% 3.6mg	27.5% 2.2mg	8mg per day for Men 19-50 years
Magnesium	31.7% 133mg	55% 231mg	420mg per day for Men 19-50 years
Manganese	84.5% 1.94mg	56.5% 1.3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	123% 55.2μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	37.7% 264mg	49.6% 347mg	700mg per day for Men 19-50 years
Potassium	13.3% 452mg	13.5% 460mg	3400mg per day for Men 19-50 years
Selenium	68.5% 37.7μg	15% 8.3μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	25% 2.77mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	0.26% 9.44g	0.26% 9.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Hulled Barley vs Buckwheat:

• Hulled Barley has 6.4 times more Vitamin B1 and 1.5 times more Vitamin B6 than Buckwheat.
• While Buckwheat contains 1.5 times more Vitamin B2, 1.5 times more Vitamin B3, 4.4 times more Vitamin B5 and 1.6 times more Vitamin B9 than Hulled Barley.
• Both Hulled Barley as well as Buckwheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 g.

Comparing minerals per 100 grams for Hulled Barley vs Buckwheat:

• Hulled Barley has 1.8 times more Calcium, 1.6 times more Iron, 1.5 times more Manganese and 4.5 times more Selenium than Buckwheat.
• While Buckwheat contains 2.2 times more Copper, 1.7 times more Magnesium and 1.3 times more Phosphorus than Hulled Barley.
• Both Hulled Barley and Buckwheat have similar amounts of Potassium and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Hulled Barley has 1.4 times more Omega 3 and 1.7 times more Fiber than Buckwheat.
• While Buckwheat contains 1.5 times more Fat and 1.5 times more Saturated Fat than Hulled Barley.
• Both Hulled Barley and Buckwheat have similar amounts of Energy, Omega 6, Carbohydrate and Protein per 100 g.
• Both Hulled Barley as well as Buckwheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.