Comparing Nutrients in 100 grams Hulled Barley VS Buckwheat Flour

Macros Ratio

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

Macro Nutrients

	Hulled Barley	Buckwheat Flour	Recommended Dietary Allowance
Energy	12.2% 354kcal	11.6% 335kcal	2900kcal per day for Men 19-50 years
Fat	2.37% 2.3g	3.2% 3.1g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	2.1% 0.68g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	4.44% 0.071g	1.6g per day for Men 19-50 years
Omega 6	5.88% 1g	5.16% 0.88g	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	54.3% 70.6g	130g per day for Men 19-50 years
Sugars	1.1% 0.8g	3.6% 2.6g	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	% 1.7g	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	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Hulled Barley	Buckwheat Flour	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	34.8% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.8% 4.6mg	38.4% 6.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.64% 0.28mg	8.8% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.5% 0.32mg	44.8% 0.58mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	50.3% 15μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.75% 19μg	13.5% 54μg	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	2.13% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.83% 2.2μg	5.83% 7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hulled Barley	Buckwheat Flour	Recommended Dietary Allowance
Calcium	3.3% 33mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	55.3% 0.5mg	57.2% 0.52mg	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	50.8% 4.06mg	8mg per day for Men 19-50 years
Magnesium	31.7% 133mg	59.8% 251mg	420mg per day for Men 19-50 years
Manganese	84.5% 1.94mg	88.3% 2.03mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	99% 44.6μg	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	48% 337mg	700mg per day for Men 19-50 years
Potassium	13.3% 452mg	17% 577mg	3400mg per day for Men 19-50 years
Selenium	68.5% 37.7μg	10.4% 5.7μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	25% 2.77mg	28.4% 3.12mg	11mg per day for Men 19-50 years
Water	0.26% 9.44g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Hulled Barley VS Buckwheat Flour per 100 g

Compare the macro and micronutrient content in 100 g of Hulled Barley versus 100 g of Buckwheat Flour to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Hulled Barley have 1.5 times more Vitamin B1, 1.5 times more Vitamin B2 and 1.8 times more Vitamin E than Buckwheat Flour.
• While 100 g of Whole-groat Buckwheat Flour contain 1.3 times more Vitamin B3, 1.6 times more Vitamin B5, 1.8 times more Vitamin B6, 2.8 times more Vitamin B9 and 3.2 times more Vitamin K than Hulled Barley.
• 100 grams of Hulled Barley have insufficient amounts of Vitamin K
• Both Hulled Barley as well as Whole-groat Buckwheat Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Hulled Barley vs Buckwheat Flour:

• 100 grams of Hulled Barley have 6.6 times more Selenium than Buckwheat Flour.
• While 100 g of Whole-groat Buckwheat Flour contain 1.9 times more Magnesium, 1.3 times more Phosphorus and 1.3 times more Potassium than Hulled Barley.
• Both Hulled Barley and Buckwheat Flour contain similar levels of Calcium, Copper, Iron, Manganese and Zinc per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Hulled Barley have 1.5 times more Omega 3 and 1.7 times more Fiber than Buckwheat Flour.
• While 100 g of Whole-groat Buckwheat Flour contain 1.3 times more Fat, 1.4 times more Saturated Fat and 3.3 times more Sugars than Hulled Barley.
• Both Hulled Barley and Buckwheat Flour offer comparable quantities of Energy, Omega 6, Carbohydrate and Protein per 100 grams.