Comparing Nutrients in 100 grams Roasted Buckwheat VS Raw Pearled Barley

Macros Ratio

	Protein	Fat	Carbs
Roasted Buckwheat	13%	7%	80%
Raw Pearled Barley	11%	3%	86%

Macro Nutrients

	Roasted Buckwheat	Raw Pearled Barley	Recommended Dietary Allowance
Energy	12% 346kcal	12% 352kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.7g	1.2% 1.16g	97g per day for Men 19-50 years
Saturated Fat	1.85% 0.59g	0.76% 0.24g	32g per day for Men 19-50 years
Omega 3	3.88% 0.062g	3.44% 0.055g	1.6g per day for Men 19-50 years
Omega 6	4.5% 0.77g	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	57.7% 75g	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	27% 10.3g	41% 15.6g	38g per day for Men 19-50 years
Protein	21% 11.7g	17.7% 9.9g	56g per day for Men 19-50 years

Vitamins

	Roasted 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	18.7% 0.22mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	8.77% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.14mg	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	27% 0.35mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10.5% 42μg	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

	Roasted Buckwheat	Raw Pearled Barley	Recommended Dietary Allowance
Calcium	1.7% 17mg	2.9% 29mg	1000mg per day for Men 19-50 years
Copper	69.3% 0.62mg	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	31% 2.47mg	31.3% 2.5mg	8mg per day for Men 19-50 years
Magnesium	52.6% 221mg	19% 79mg	420mg per day for Men 19-50 years
Manganese	70.3% 1.6mg	57.5% 1.32mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	45.6% 319mg	31.6% 221mg	700mg per day for Men 19-50 years
Potassium	9.4% 320mg	8.24% 280mg	3400mg per day for Men 19-50 years
Selenium	15.3% 8.4μg	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	22% 2.42mg	19.4% 2.13mg	11mg per day for Men 19-50 years
Water	0.23% 8.4g	0.27% 10g	3700g per day for Men 19-50 years

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

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

• 100 grams of Roasted Buckwheat have 2.4 times more Vitamin B2, 4.4 times more Vitamin B5, 1.4 times more Vitamin B6 and 1.8 times more Vitamin B9 than Raw Pearled Barley.
• Both Roasted Buckwheat and Raw Pearled Barley provide similar amounts of Vitamin B1 and Vitamin B3 per 100 grams.
• Both Roasted Buckwheat Groats 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 Roasted Buckwheat vs Raw Pearled Barley:

• 100 grams of Roasted Buckwheat have 1.5 times more Copper, 2.8 times more Magnesium, 1.2 times more Manganese and 1.4 times more Phosphorus than Raw Pearled Barley.
• While 100 g of Raw Pearled Barley contain 1.7 times more Calcium and 4.5 times more Selenium than Roasted Buckwheat Groats.
• Both Roasted Buckwheat and Raw Pearled Barley contain similar levels of Iron, Potassium and Zinc per 100 grams.
• 100 grams of Roasted Buckwheat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Roasted Buckwheat have 2.3 times more Fat and 1.5 times more Omega 6 than Raw Pearled Barley.
• While 100 g of Raw Pearled Barley contain 1.5 times more Fiber than Roasted Buckwheat Groats.
• Both Roasted Buckwheat and Raw Pearled Barley offer comparable quantities of Energy, Omega 3, Carbohydrate and Protein per 100 grams.