Comparing Nutrients in 100 grams 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	12% 343kcal	4.24% 123kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.74g	0.29% 0.093g	32g per day for Men 19-50 years
Omega 3	4.88% 0.078g	1.3% 0.021g	1.6g per day for Men 19-50 years
Omega 6	5.65% 0.96g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55% 71.5g	21.7% 28.2g	130g per day for Men 19-50 years
Sugars	NA	0.39% 0.28g	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	26.3% 10g	10% 3.8g	38g per day for Men 19-50 years
Protein	23.7% 13.3g	4.04% 2.26g	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	8.4% 0.1mg	6.9% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.7% 0.43mg	4.77% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.6% 1.23mg	2.7% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	62% 18.6μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.5% 30μg	4% 16μg	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	0.067% 0.01mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.67% 0.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Buckwheat	Pearled Barley	Recommended Dietary Allowance
Calcium	1.8% 18mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	11.7% 0.11mg	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	27.5% 2.2mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	55% 231mg	5.24% 22mg	420mg per day for Men 19-50 years
Manganese	56.5% 1.3mg	11.3% 0.26mg	2.3mg per day for Men 19-50 years
Molybdenum	123% 55.2μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	49.6% 347mg	7.7% 54mg	700mg per day for Men 19-50 years
Potassium	13.5% 460mg	2.74% 93mg	3400mg per day for Men 19-50 years
Selenium	15% 8.3μg	15.6% 8.6μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	7.45% 0.82mg	11mg per day for Men 19-50 years
Water	0.26% 9.75g	1.86% 68.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Buckwheat VS Pearled Barley per 100 g

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

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

• 100 grams 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 100 grams.

Comparing minerals per 100 grams for Buckwheat vs Pearled Barley:

• 100 grams 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 100 grams.
• Both Buckwheat as well as Cooked Pearled Barley lack sufficient amounts of Calcium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams 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.
• 100 grams of Pearled Barley provide inadequate amounts of Omega 3 and Omega 6