Comparing Nutrients in 14 ounces Boiled Buckwheat VS Navel Oranges

Macros Ratio

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

Macro Nutrients

	Boiled Buckwheat	Navel Oranges	Recommended Dietary Allowance
Energy	12.6% 365kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	2.54% 2.46g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	1.66% 0.53g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	4.06% 0.69g	0.54% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79g	38.3% 49.8g	130g per day for Men 19-50 years
Sugars	4.93% 3.57g	46.5% 33.7g	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	12.3% 8.93g	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	% 7.8g	g per day for Men 19-50 years
Sucrose	% 1.6g	% 17g	g per day for Men 19-50 years
Fiber	28.2% 10.7g	23% 8.73g	38g per day for Men 19-50 years
Protein	24% 13.4g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Buckwheat	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.3% 3.73mg	10.5% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.5% 1.42mg	20.7% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.5% 0.31mg	24% 0.31mg	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	33.7% 135μg	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	261% 235mg	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	3.97% 0.6mg	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	Navel Oranges	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	64.4% 0.58mg	17% 0.15mg	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	6.45% 0.52mg	8mg per day for Men 19-50 years
Magnesium	48% 202mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	69.5% 1.6mg	5% 0.12mg	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	13% 91mg	700mg per day for Men 19-50 years
Potassium	10.3% 349mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	16% 8.73μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	22% 2.42mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	8.1% 300g	9.22% 341g	3700g per day for Men 19-50 years

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

• Cooked Buckwheat Groats have 2.2 times more Vitamin B3, 1.4 times more Vitamin B5 and more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain more Vitamin A, 1.7 times more Vitamin B1, 1.3 times more Vitamin B2, 2.4 times more Vitamin B9, more Vitamin C and 1.7 times more Vitamin E than Cooked Buckwheat Groats.
• Both Cooked Buckwheat Groats and Raw Navel Oranges have similar amounts of Vitamin B6 per 14 oz.
• Both Cooked Buckwheat Groats as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Buckwheat vs Navel Oranges:

• Cooked Buckwheat Groats have 3.7 times more Copper, 6.2 times more Iron, 4.6 times more Magnesium, 13.9 times more Manganese, 3 times more Phosphorus, more Selenium and 7.6 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 6.1 times more Calcium and 1.9 times more Potassium than Cooked Buckwheat Groats.
• Both Cooked Buckwheat Groats and Raw Navel Oranges have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cooked Buckwheat Groats have 1.9 times more Energy, 7.6 times more Omega 6, 1.6 times more Carbohydrate, 1.2 times more Fiber and 3.7 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 9.4 times more Sugars and 22.5 times more Fructose than Cooked Buckwheat Groats.
• Both Cooked Buckwheat Groats as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.