Comparing Nutrients in 14 ounces Cooked Quinoa VS Boiled Buckwheat

Macros Ratio

	Protein	Fat	Carbs
Cooked Quinoa	15%	14%	71%
Boiled Buckwheat	14%	6%	80%

Macro Nutrients

	Cooked Quinoa	Boiled Buckwheat	Recommended Dietary Allowance
Energy	16.4% 476kcal	12.6% 365kcal	2900kcal per day for Men 19-50 years
Fat	7.86% 7.62g	2.54% 2.46g	97g per day for Men 19-50 years
Saturated Fat	2.87% 0.92g	1.66% 0.53g	32g per day for Men 19-50 years
Omega 3	21% 0.34g	3.47% 0.056g	1.6g per day for Men 19-50 years
Omega 6	22.7% 3.87g	4.06% 0.69g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65% 84.5g	61% 79g	130g per day for Men 19-50 years
Sugars	4.76% 3.45g	4.93% 3.57g	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	0.55% 0.4g	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	% 0.79g	g per day for Men 19-50 years
Sucrose	NA	% 1.6g	g per day for Men 19-50 years
Fiber	29.2% 11g	28.2% 10.7g	38g per day for Men 19-50 years
Protein	31% 17.5g	24% 13.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Quinoa	Boiled Buckwheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.4% 0.42mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.6% 0.44mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.2% 1.64mg	23.3% 3.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	28.5% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.6% 0.49mg	23.5% 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	41.7% 167μg	14% 55.6μg	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	16.7% 2.5mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.3% 7.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Quinoa	Boiled Buckwheat	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	84.7% 0.76mg	64.4% 0.58mg	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	74% 5.9mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	60.5% 254mg	48% 202mg	420mg per day for Men 19-50 years
Manganese	109% 2.5mg	69.5% 1.6mg	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	86% 603mg	39.7% 278mg	700mg per day for Men 19-50 years
Potassium	20% 683mg	10.3% 349mg	3400mg per day for Men 19-50 years
Selenium	20.2% 11μg	16% 8.73μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	39.3% 4.33mg	22% 2.42mg	11mg per day for Men 19-50 years
Water	7.7% 284g	8.1% 300g	3700g per day for Men 19-50 years

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

• Cooked Quinoa has 2.7 times more Vitamin B1, 2.8 times more Vitamin B2, 1.6 times more Vitamin B6, 3 times more Vitamin B9 and 7 times more Vitamin E than Cooked Buckwheat Groats.
• While Cooked Buckwheat Groats contain 2.3 times more Vitamin B3 and more Vitamin K than Cooked Quinoa.
• Both Cooked Quinoa as well as Cooked Buckwheat Groats have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cooked Quinoa vs Boiled Buckwheat:

• Cooked Quinoa has 2.4 times more Calcium, 1.3 times more Copper, 1.9 times more Iron, 1.3 times more Magnesium, 1.6 times more Manganese, 2.2 times more Phosphorus, 2 times more Potassium, 1.3 times more Selenium and 1.8 times more Zinc than Cooked Buckwheat Groats.
• Both Cooked Quinoa and Cooked Buckwheat Groats have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cooked Quinoa has 1.3 times more Energy, 3.1 times more Fat, 6.1 times more Omega 3, 5.6 times more Omega 6 and 1.3 times more Protein than Cooked Buckwheat Groats.
• Both Cooked Quinoa and Cooked Buckwheat Groats have similar amounts of Carbohydrate, Sugars and Fiber per 14 oz.
• Both Cooked Quinoa as well as Cooked Buckwheat Groats have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.