Comparing Nutrients in 100 grams Buckwheat Flour VS Raw Pearled Barley

Macros Ratio

	Protein	Fat	Carbs
Buckwheat Flour	14%	8%	78%
Raw Pearled Barley	11%	3%	86%

Macro Nutrients

	Buckwheat Flour	Raw Pearled Barley	Recommended Dietary Allowance
Energy	11.6% 335kcal	12% 352kcal	2900kcal per day for Men 19-50 years
Fat	3.2% 3.1g	1.2% 1.16g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.68g	0.76% 0.24g	32g per day for Men 19-50 years
Omega 3	4.44% 0.071g	3.44% 0.055g	1.6g per day for Men 19-50 years
Omega 6	5.16% 0.88g	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	54.3% 70.6g	59.8% 77.7g	130g per day for Men 19-50 years
Sugars	3.6% 2.6g	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	% 1.7g	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	22.5% 12.6g	17.7% 9.9g	56g per day for Men 19-50 years

Vitamins

	Buckwheat Flour	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	34.8% 0.42mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	8.77% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.4% 6.15mg	28.8% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.8% 0.44mg	5.64% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44.8% 0.58mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	50.3% 15μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13.5% 54μg	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	2.13% 0.32mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.83% 7μg	1.83% 2.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Buckwheat Flour	Raw Pearled Barley	Recommended Dietary Allowance
Calcium	4.1% 41mg	2.9% 29mg	1000mg per day for Men 19-50 years
Copper	57.2% 0.52mg	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	50.8% 4.06mg	31.3% 2.5mg	8mg per day for Men 19-50 years
Magnesium	59.8% 251mg	19% 79mg	420mg per day for Men 19-50 years
Manganese	88.3% 2.03mg	57.5% 1.32mg	2.3mg per day for Men 19-50 years
Molybdenum	99% 44.6μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	48% 337mg	31.6% 221mg	700mg per day for Men 19-50 years
Potassium	17% 577mg	8.24% 280mg	3400mg per day for Men 19-50 years
Selenium	10.4% 5.7μg	68.5% 37.7μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	28.4% 3.12mg	19.4% 2.13mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Buckwheat Flour VS Raw Pearled Barley per 100 g

Compare the macro and micronutrient content in 100 g of Buckwheat Flour 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 Flour vs Raw Pearled Barley:

• 100 grams of Buckwheat Flour have 2.2 times more Vitamin B1, 1.7 times more Vitamin B2, 1.3 times more Vitamin B3, 1.6 times more Vitamin B5, 2.2 times more Vitamin B6, 2.3 times more Vitamin B9, 16 times more Vitamin E and 3.2 times more Vitamin K than Raw Pearled Barley.
• 100 grams of Raw Pearled Barley have insufficient amounts of Vitamin E and Vitamin K
• Both Whole-groat Buckwheat Flour 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 Flour vs Raw Pearled Barley:

• 100 grams of Buckwheat Flour have 1.4 times more Calcium, 1.2 times more Copper, 1.6 times more Iron, 3.2 times more Magnesium, 1.5 times more Manganese, 1.5 times more Phosphorus, 2.1 times more Potassium and 1.5 times more Zinc than Raw Pearled Barley.
• While 100 g of Raw Pearled Barley contain 6.6 times more Selenium than Whole-groat Buckwheat Flour.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Buckwheat Flour have 2.7 times more Fat, 2.8 times more Saturated Fat, 1.3 times more Omega 3, 1.7 times more Omega 6, 3.3 times more Sugars and 1.3 times more Protein than Raw Pearled Barley.
• While 100 g of Raw Pearled Barley contain 1.6 times more Fiber than Whole-groat Buckwheat Flour.
• Both Buckwheat Flour and Raw Pearled Barley offer comparable quantities of Energy and Carbohydrate per 100 grams.