Comparing Nutrients in 1 kilogram Buckwheat VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Buckwheat	14%	8%	78%
Cassava	3%	2%	95%

Macro Nutrients

	Buckwheat	Cassava	Recommended Dietary Allowance
Energy	118% 3430kcal	55% 1600kcal	2900kcal per day for Men 19-50 years
Fat	35% 34g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	23% 7.4g	2.3% 0.74g	32g per day for Men 19-50 years
Omega 3	48.8% 0.78g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	56.5% 9.6g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	550% 715g	293% 381g	130g per day for Men 19-50 years
Sugars	NA	23.4% 17g	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	263% 100g	47.4% 18g	38g per day for Men 19-50 years
Protein	237% 133g	24.3% 13.6g	56g per day for Men 19-50 years

Vitamins

	Buckwheat	Cassava	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	84% 1mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	327% 4.25mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	439% 70.2mg	53.4% 8.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	246% 12.3mg	21.4% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	67.7% 0.88mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	620% 186μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	75% 300μg	67.5% 270μg	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	229% 206mg	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	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Buckwheat	Cassava	Recommended Dietary Allowance
Calcium	18% 180mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	1222% 11mg	111% 1mg	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	275% 22mg	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	550% 2310mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	565% 13mg	167% 3.84mg	2.3mg per day for Men 19-50 years
Molybdenum	1227% 552μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	496% 3470mg	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	135% 4600mg	79.7% 2710mg	3400mg per day for Men 19-50 years
Selenium	151% 83μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	218% 24mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	2.64% 98g	16% 597g	3700g per day for Men 19-50 years

Nutrient Comparison: Buckwheat VS Cassava per 1 kg

Compare the macro and micronutrient content in 1 kg of Buckwheat versus 1 kg of Cassava to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Buckwheat vs Cassava:

• 1 kilogram of Buckwheat has 8.9 times more Vitamin B2, 8.2 times more Vitamin B3, 11.5 times more Vitamin B5 and 2.4 times more Vitamin B6 than Cassava.
• While 1 kg of Raw Cassava contains more Vitamin C than Buckwheat.
• Both Buckwheat and Cassava provide similar amounts of Vitamin B1 and Vitamin B9 per one kilogram.
• 1 kilogram of Buckwheat have insufficient amounts of Vitamin C
• Both Buckwheat as well as Raw Cassava have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Buckwheat vs Cassava:

• 1 kilogram of Buckwheat has 11 times more Copper, 8.1 times more Iron, 11 times more Magnesium, 3.4 times more Manganese, 12.9 times more Phosphorus, 1.7 times more Potassium, 11.9 times more Selenium and 7.1 times more Zinc than Cassava.
• 1 kilogram of Cassava lack sufficient amounts of Selenium
• Both Buckwheat as well as Raw Cassava lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Buckwheat has 2.1 times more Energy, 12.1 times more Fat, 10 times more Saturated Fat, 4.6 times more Omega 3, 30 times more Omega 6, 1.9 times more Carbohydrate, 5.6 times more Fiber and 9.7 times more Protein than Cassava.
• 1 kilogram of Cassava provide inadequate amounts of Omega 3 and Omega 6