Comparing Nutrients in 14 ounces Buckwheat Flour VS Teff

Macros Ratio

	Protein	Fat	Carbs
Buckwheat Flour	14%	8%	78%
Teff	14%	6%	80%

Macro Nutrients

	Buckwheat Flour	Teff	Recommended Dietary Allowance
Energy	46% 1330kcal	50.2% 1457kcal	2900kcal per day for Men 19-50 years
Fat	12.7% 12.3g	9.74% 9.45g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	5.57% 1.8g	32g per day for Men 19-50 years
Omega 3	17.6% 0.28g	33.5% 0.54g	1.6g per day for Men 19-50 years
Omega 6	20.5% 3.5g	22% 3.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	216% 280g	223% 290g	130g per day for Men 19-50 years
Sugars	14.2% 10.3g	10% 7.3g	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	2.57% 1.87g	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	% 2.9g	g per day for Men 19-50 years
Sucrose	% 6.75g	% 2.46g	g per day for Men 19-50 years
Fiber	104% 39.7g	83.6% 31.8g	38g per day for Men 19-50 years
Protein	89.4% 50g	94% 52.8g	56g per day for Men 19-50 years

Vitamins

	Buckwheat Flour	Teff	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	138% 1.66mg	129% 1.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58% 0.75mg	82.4% 1.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	153% 24.4mg	83.4% 13.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.75mg	74.8% 3.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	178% 2.3mg	147% 1.9mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	200% 60μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	53.6% 214μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.47% 1.27mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23% 27.8μg	6.3% 7.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Buckwheat Flour	Teff	Recommended Dietary Allowance
Calcium	16.3% 163mg	71.4% 714mg	1000mg per day for Men 19-50 years
Copper	227% 2.04mg	357% 3.2mg	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	201% 16mg	379% 30.3mg	8mg per day for Men 19-50 years
Magnesium	237% 996mg	174% 730mg	420mg per day for Men 19-50 years
Manganese	350% 8.06mg	1594% 36.7mg	2.3mg per day for Men 19-50 years
Molybdenum	393% 177μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	191% 1338mg	243% 1703mg	700mg per day for Men 19-50 years
Potassium	67.4% 2290mg	50% 1695mg	3400mg per day for Men 19-50 years
Selenium	41% 22.6μg	31.8% 17.5μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	131% 14.4mg	11mg per day for Men 19-50 years
Water	1.2% 44.3g	0.95% 35g	3700g per day for Men 19-50 years

Nutrient Comparison: Buckwheat Flour VS Teff per 14 oz

Compare the macro and micronutrient content in 14 oz of Buckwheat Flour versus 14 oz of Teff to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Buckwheat Flour vs Teff:

• 14 ounces of Buckwheat Flour have 1.8 times more Vitamin B3, 1.2 times more Vitamin B6, 4 times more Vitamin E and 3.7 times more Vitamin K than Teff.
• While 14 oz of Raw Teff contain 1.4 times more Vitamin B2 and 2.1 times more Vitamin B5 than Whole-groat Buckwheat Flour.
• Both Buckwheat Flour and Teff provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Teff have insufficient amounts of Vitamin E and Vitamin K
• Both Whole-groat Buckwheat Flour as well as Raw Teff have insufficient amounts of Vitamin A in 14 ounces.

Comparing minerals per 14 ounces for Buckwheat Flour vs Teff:

• 14 ounces of Buckwheat Flour have 1.4 times more Magnesium, 1.4 times more Potassium and 1.3 times more Selenium than Teff.
• While 14 oz of Raw Teff contain 4.4 times more Calcium, 1.6 times more Copper, 1.9 times more Iron, 4.6 times more Manganese and 1.3 times more Phosphorus than Whole-groat Buckwheat Flour.
• Both Buckwheat Flour and Teff contain similar levels of Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Buckwheat Flour have 1.3 times more Fat, 1.5 times more Saturated Fat, 1.4 times more Sugars and 1.3 times more Fiber than Teff.
• While 14 oz of Raw Teff contain 1.9 times more Omega 3 than Whole-groat Buckwheat Flour.
• Both Buckwheat Flour and Teff offer comparable quantities of Energy, Omega 6, Carbohydrate and Protein per 14 ounces.