Comparing Nutrients in 14 ounces Boiled Buckwheat VS Teff

Macros Ratio

	Protein	Fat	Carbs
Boiled Buckwheat	14%	6%	80%
Teff	14%	6%	80%

Macro Nutrients

	Boiled Buckwheat	Teff	Recommended Dietary Allowance
Energy	12.6% 365kcal	50.2% 1457kcal	2900kcal per day for Men 19-50 years
Fat	2.54% 2.46g	9.74% 9.45g	97g per day for Men 19-50 years
Saturated Fat	1.66% 0.53g	5.57% 1.8g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	33.5% 0.54g	1.6g per day for Men 19-50 years
Omega 6	4.06% 0.69g	22% 3.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	61% 79g	223% 290g	130g per day for Men 19-50 years
Sugars	4.93% 3.57g	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	0.55% 0.4g	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	% 0.79g	% 2.9g	g per day for Men 19-50 years
Sucrose	% 1.6g	% 2.46g	g per day for Men 19-50 years
Fiber	28.2% 10.7g	83.6% 31.8g	38g per day for Men 19-50 years
Protein	24% 13.4g	94% 52.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Buckwheat	Teff	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	129% 1.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	82.4% 1.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.3% 3.73mg	83.4% 13.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.5% 1.42mg	74.8% 3.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.5% 0.31mg	147% 1.9mg	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	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	2.4% 0.36mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.3% 7.54μg	6.3% 7.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Buckwheat	Teff	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	71.4% 714mg	1000mg per day for Men 19-50 years
Copper	64.4% 0.58mg	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	39.7% 3.18mg	379% 30.3mg	8mg per day for Men 19-50 years
Magnesium	48% 202mg	174% 730mg	420mg per day for Men 19-50 years
Manganese	69.5% 1.6mg	1594% 36.7mg	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	243% 1703mg	700mg per day for Men 19-50 years
Potassium	10.3% 349mg	50% 1695mg	3400mg per day for Men 19-50 years
Selenium	16% 8.73μg	31.8% 17.5μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	22% 2.42mg	131% 14.4mg	11mg per day for Men 19-50 years
Water	8.1% 300g	0.95% 35g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Buckwheat VS Teff per 14 oz

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

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

• 14 oz of Raw Teff contain 9.8 times more Vitamin B1, 6.9 times more Vitamin B2, 3.6 times more Vitamin B3, 2.6 times more Vitamin B5 and 6.3 times more Vitamin B6 than Cooked Buckwheat Groats.
• Both Cooked Buckwheat Groats as well as Raw Teff have insufficient amounts of Vitamin A, Vitamin E and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Boiled Buckwheat vs Teff:

• 14 ounces of Boiled Buckwheat have 8.6 times more Water than Teff.
• While 14 oz of Raw Teff contain 25.7 times more Calcium, 5.5 times more Copper, 9.5 times more Iron, 3.6 times more Magnesium, 22.9 times more Manganese, 6.1 times more Phosphorus, 4.9 times more Potassium, 2 times more Selenium and 6 times more Zinc than Cooked Buckwheat Groats.
• 14 ounces of Boiled Buckwheat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Raw Teff contain 4 times more Energy, 3.8 times more Fat, 9.6 times more Omega 3, 5.4 times more Omega 6, 3.7 times more Carbohydrate, 2 times more Sugars, 3 times more Fiber and 3.9 times more Protein than Cooked Buckwheat Groats.
• 14 ounces of Boiled Buckwheat provide inadequate amounts of Omega 3 and Omega 6