Comparing Nutrients in 1 kilogram Buckwheat Flour VS Bulgur

Macros Ratio

	Protein	Fat	Carbs
Buckwheat Flour	14%	8%	78%
Bulgur	13%	3%	84%

Macro Nutrients

	Buckwheat Flour	Bulgur	Recommended Dietary Allowance
Energy	116% 3350kcal	118% 3420kcal	2900kcal per day for Men 19-50 years
Fat	32% 31g	13.7% 13.3g	97g per day for Men 19-50 years
Saturated Fat	21% 6.77g	7.25% 2.32g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	51.6% 8.77g	30.5% 5.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	543% 706g	584% 759g	130g per day for Men 19-50 years
Sugars	36% 26g	5.66% 4.1g	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	% 17g	NA	g per day for Men 19-50 years
Fiber	263% 100g	329% 125g	38g per day for Men 19-50 years
Protein	225% 126g	219% 123g	56g per day for Men 19-50 years

Vitamins

	Buckwheat Flour	Bulgur	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	348% 4.17mg	193% 2.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	146% 1.9mg	88.5% 1.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	384% 61.5mg	320% 51mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	88% 4.4mg	208% 10.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	448% 5.82mg	263% 3.42mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	503% 151μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	135% 540μg	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	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	21.3% 3.2mg	4% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58.3% 70μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Buckwheat Flour	Bulgur	Recommended Dietary Allowance
Calcium	41% 410mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	572% 5.15mg	372% 3.35mg	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	508% 40.6mg	308% 24.6mg	8mg per day for Men 19-50 years
Magnesium	598% 2510mg	390% 1640mg	420mg per day for Men 19-50 years
Manganese	883% 20.3mg	1325% 30.5mg	2.3mg per day for Men 19-50 years
Molybdenum	991% 446μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	481% 3370mg	429% 3000mg	700mg per day for Men 19-50 years
Potassium	170% 5770mg	121% 4100mg	3400mg per day for Men 19-50 years
Selenium	104% 57μg	42% 23μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	11.3% 170mg	1500mg per day for Men 19-50 years
Zinc	284% 31mg	175% 19.3mg	11mg per day for Men 19-50 years
Water	3% 112g	2.43% 90g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Buckwheat Flour vs Bulgur:

• Whole-groat Buckwheat Flour has 1.8 times more Vitamin B1, 1.7 times more Vitamin B2, 1.2 times more Vitamin B3, 1.7 times more Vitamin B6, 2 times more Vitamin B9, 5.3 times more Vitamin E and 3.7 times more Vitamin K than Dry Bulgur.
• While Dry Bulgur contains 2.4 times more Vitamin B5 than Whole-groat Buckwheat Flour.
• Both Whole-groat Buckwheat Flour as well as Dry Bulgur have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Buckwheat Flour vs Bulgur:

• Whole-groat Buckwheat Flour has 1.5 times more Copper, 1.7 times more Iron, 1.5 times more Magnesium, 1.4 times more Potassium, 2.5 times more Selenium and 1.6 times more Zinc than Dry Bulgur.
• While Dry Bulgur contains 1.5 times more Manganese and 1.5 times more Sodium than Whole-groat Buckwheat Flour.
• Both Whole-groat Buckwheat Flour and Dry Bulgur have similar amounts of Calcium and Phosphorus per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Whole-groat Buckwheat Flour has 2.3 times more Fat, 2.9 times more Saturated Fat, 3.1 times more Omega 3, 1.7 times more Omega 6 and 6.3 times more Sugars than Dry Bulgur.
• Both Whole-groat Buckwheat Flour and Dry Bulgur have similar amounts of Energy, Carbohydrate, Fiber and Protein per 1 kg.
• Both Whole-groat Buckwheat Flour as well as Dry Bulgur have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.