Comparing Nutrients in 100 grams 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	12% 343kcal	12% 352kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	1.2% 1.16g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.74g	0.76% 0.24g	32g per day for Men 19-50 years
Omega 3	4.88% 0.078g	3.44% 0.055g	1.6g per day for Men 19-50 years
Omega 6	5.65% 0.96g	2.97% 0.51g	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	59.8% 77.7g	130g per day for Men 19-50 years
Sugars	NA	1.1% 0.8g	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	41% 15.6g	38g per day for Men 19-50 years
Protein	23.7% 13.3g	17.7% 9.9g	56g per day for Men 19-50 years

Vitamins

	Buckwheat	Raw Pearled Barley	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.4% 0.1mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.7% 0.43mg	8.77% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7mg	28.8% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.6% 1.23mg	5.64% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	20% 0.26mg	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	5.75% 23μg	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	1.83% 2.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Buckwheat	Raw Pearled Barley	Recommended Dietary Allowance
Calcium	1.8% 18mg	2.9% 29mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	46.7% 0.42mg	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	31.3% 2.5mg	8mg per day for Men 19-50 years
Magnesium	55% 231mg	19% 79mg	420mg per day for Men 19-50 years
Manganese	56.5% 1.3mg	57.5% 1.32mg	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	31.6% 221mg	700mg per day for Men 19-50 years
Potassium	13.5% 460mg	8.24% 280mg	3400mg per day for Men 19-50 years
Selenium	15% 8.3μg	68.5% 37.7μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	19.4% 2.13mg	11mg per day for Men 19-50 years
Water	0.26% 9.75g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Buckwheat VS Raw Pearled Barley per 100 g

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

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

• 100 grams 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 100 g 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 100 grams.
• Both Buckwheat as well as Raw 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 Raw Pearled Barley:

• 100 grams 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 100 g 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 100 grams.
• 100 grams of Buckwheat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams 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 100 g 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 100 grams.