Comparing Nutrients in 14 ounces Boiled Buckwheat VS Boiled Bulgur

Macros Ratio

	Protein	Fat	Carbs
Boiled Buckwheat	14%	6%	80%
Boiled Bulgur	14%	2%	84%

Macro Nutrients

	Boiled Buckwheat	Boiled Bulgur	Recommended Dietary Allowance
Energy	12.6% 365kcal	11.4% 329kcal	2900kcal per day for Men 19-50 years
Fat	2.54% 2.46g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	1.66% 0.53g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	4.06% 0.69g	2.2% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79g	56.7% 73.7g	130g per day for Men 19-50 years
Sugars	4.93% 3.57g	0.55% 0.4g	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	0.55% 0.4g	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	% 0.79g	NA	g per day for Men 19-50 years
Sucrose	% 1.6g	NA	g per day for Men 19-50 years
Fiber	28.2% 10.7g	47% 18g	38g per day for Men 19-50 years
Protein	24% 13.4g	22% 12.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Buckwheat	Boiled Bulgur	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	8.55% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.3% 3.73mg	25% 3.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.5% 1.42mg	27.3% 1.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.5% 0.31mg	25.3% 0.33mg	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	14% 55.6μg	18% 71.4μg	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	2.4% 0.36mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.3% 7.54μg	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Buckwheat	Boiled Bulgur	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	64.4% 0.58mg	33% 0.3mg	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	39.7% 3.18mg	47.6% 3.8mg	8mg per day for Men 19-50 years
Magnesium	48% 202mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	69.5% 1.6mg	105% 2.4mg	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	39.7% 278mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	10.3% 349mg	7.94% 270mg	3400mg per day for Men 19-50 years
Selenium	16% 8.73μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	22% 2.42mg	20.6% 2.26mg	11mg per day for Men 19-50 years
Water	8.1% 300g	8.34% 309g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Buckwheat vs Boiled Bulgur:

• Cooked Buckwheat Groats have 1.4 times more Vitamin B2 and 3.8 times more Vitamin K than Cooked Bulgur.
• While Cooked Bulgur contains 1.4 times more Vitamin B1 and 1.3 times more Vitamin B9 than Cooked Buckwheat Groats.
• Both Cooked Buckwheat Groats and Cooked Bulgur have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per 14 oz.
• Both Cooked Buckwheat Groats as well as Cooked Bulgur have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 14 oz.

Comparing minerals per 14 ounces for Boiled Buckwheat vs Boiled Bulgur:

• Cooked Buckwheat Groats have 1.9 times more Copper, 1.6 times more Magnesium, 1.8 times more Phosphorus, 1.3 times more Potassium and 3.7 times more Selenium than Cooked Bulgur.
• While Cooked Bulgur contains 1.4 times more Calcium and 1.5 times more Manganese than Cooked Buckwheat Groats.
• Both Cooked Buckwheat Groats and Cooked Bulgur have similar amounts of Iron, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cooked Buckwheat Groats have 1.9 times more Omega 6 and 9 times more Sugars than Cooked Bulgur.
• While Cooked Bulgur contains 1.7 times more Fiber than Cooked Buckwheat Groats.
• Both Cooked Buckwheat Groats and Cooked Bulgur have similar amounts of Energy, Carbohydrate and Protein per 14 oz.
• Both Cooked Buckwheat Groats as well as Cooked Bulgur have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.