Comparing Nutrients in 14 ounces Boiled Buckwheat VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Boiled Buckwheat	14%	6%	80%
Oranges	7%	2%	91%

Macro Nutrients

	Boiled Buckwheat	Oranges	Recommended Dietary Allowance
Energy	12.6% 365kcal	6.43% 187kcal	2900kcal per day for Men 19-50 years
Fat	2.54% 2.46g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	1.66% 0.53g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	4.06% 0.69g	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79g	36% 46.6g	130g per day for Men 19-50 years
Sugars	4.93% 3.57g	51% 37g	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	25% 9.53g	38g per day for Men 19-50 years
Protein	24% 13.4g	6.66% 3.73g	56g per day for Men 19-50 years

Vitamins

	Boiled Buckwheat	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.3% 3.73mg	7% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.5% 1.42mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.5% 0.31mg	18.3% 0.24mg	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	29.8% 119μg	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	235% 211mg	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	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.3% 7.54μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Buckwheat	Oranges	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	64.4% 0.58mg	20% 0.18mg	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	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	48% 202mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	69.5% 1.6mg	4.3% 0.099mg	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	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	10.3% 349mg	21% 718mg	3400mg per day for Men 19-50 years
Selenium	16% 8.73μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	22% 2.42mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	8.1% 300g	9.3% 344g	3700g per day for Men 19-50 years

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

• Cooked Buckwheat Groats have 3.3 times more Vitamin B3, 1.4 times more Vitamin B5, 1.3 times more Vitamin B6 and more Vitamin K than Raw Oranges.
• While Raw Oranges contain more Vitamin A, 2.2 times more Vitamin B1, 2.1 times more Vitamin B9, more Vitamin C and 2 times more Vitamin E than Cooked Buckwheat Groats.
• Both Cooked Buckwheat Groats and Raw Oranges have similar amounts of Vitamin B2 per 14 oz.
• Both Cooked Buckwheat Groats as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Buckwheat vs Oranges:

• Cooked Buckwheat Groats have 3.2 times more Copper, 8 times more Iron, 5.1 times more Magnesium, 16.1 times more Manganese, 5 times more Phosphorus, 4.4 times more Selenium and 8.7 times more Zinc than Raw Oranges.
• While Raw Oranges contain 5.7 times more Calcium and 2.1 times more Potassium than Cooked Buckwheat Groats.
• Both Cooked Buckwheat Groats and Raw Oranges have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cooked Buckwheat Groats have 2 times more Energy, 9.7 times more Omega 6, 1.7 times more Carbohydrate and 3.6 times more Protein than Raw Oranges.
• While Raw Oranges contain 10.4 times more Sugars than Cooked Buckwheat Groats.
• Both Cooked Buckwheat Groats and Raw Oranges have similar amounts of Fiber per 14 oz.
• Both Cooked Buckwheat Groats as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.