Comparing Nutrients in 14 ounces Roasted Buckwheat VS Bulgur

Macros Ratio

	Protein	Fat	Carbs
Roasted Buckwheat	13%	7%	80%
Bulgur	13%	3%	84%

Macro Nutrients

	Roasted Buckwheat	Bulgur	Recommended Dietary Allowance
Energy	47.4% 1373kcal	47% 1357kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.8g	5.44% 5.28g	97g per day for Men 19-50 years
Saturated Fat	7.33% 2.35g	2.88% 0.92g	32g per day for Men 19-50 years
Omega 3	15.4% 0.25g	5.7% 0.091g	1.6g per day for Men 19-50 years
Omega 6	18% 3.04g	12% 2.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	229% 297g	232% 301g	130g per day for Men 19-50 years
Sugars	NA	2.24% 1.63g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	108% 41g	131% 49.6g	38g per day for Men 19-50 years
Protein	83% 46.6g	87% 48.8g	56g per day for Men 19-50 years

Vitamins

	Roasted Buckwheat	Bulgur	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74% 0.89mg	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82.7% 1.08mg	35% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	127% 20.4mg	127% 20.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	98% 4.9mg	82.6% 4.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	108% 1.4mg	104% 1.36mg	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	41.7% 167μg	26.8% 107μg	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	NA	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.3% 7.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Buckwheat	Bulgur	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	275% 2.48mg	148% 1.33mg	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	123% 9.8mg	122% 9.76mg	8mg per day for Men 19-50 years
Magnesium	209% 877mg	155% 651mg	420mg per day for Men 19-50 years
Manganese	279% 6.42mg	526% 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	181% 1266mg	170% 1191mg	700mg per day for Men 19-50 years
Potassium	37.4% 1270mg	48% 1627mg	3400mg per day for Men 19-50 years
Selenium	60.6% 33.3μg	16.6% 9.13μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	87.3% 9.6mg	69.6% 7.66mg	11mg per day for Men 19-50 years
Water	0.9% 33.4g	0.97% 35.7g	3700g per day for Men 19-50 years

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

• Roasted Buckwheat Groats have 2.4 times more Vitamin B2 and 1.6 times more Vitamin B9 than Dry Bulgur.
• Both Roasted Buckwheat Groats and Dry Bulgur have similar amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B6 per 14 oz.
• Both Roasted Buckwheat Groats as well as Dry Bulgur have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Roasted Buckwheat vs Bulgur:

• Roasted Buckwheat Groats have 1.9 times more Copper, 1.3 times more Magnesium, 3.7 times more Selenium and 1.3 times more Zinc than Dry Bulgur.
• While Dry Bulgur contains 2.1 times more Calcium, 1.9 times more Manganese, 1.3 times more Potassium and 1.5 times more Sodium than Roasted Buckwheat Groats.
• Both Roasted Buckwheat Groats and Dry Bulgur have similar amounts of Iron and Phosphorus per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Roasted Buckwheat Groats have 2 times more Fat, 2.5 times more Saturated Fat, 2.7 times more Omega 3 and 1.5 times more Omega 6 than Dry Bulgur.
• Both Roasted Buckwheat Groats and Dry Bulgur have similar amounts of Energy, Carbohydrate, Fiber and Protein per 14 oz.
• Both Roasted Buckwheat Groats as well as Dry Bulgur have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.