Comparing Nutrients in 1 kilogram Buckwheat Flour VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Buckwheat Flour	14%	8%	78%
Oranges	7%	2%	91%

Macro Nutrients

	Buckwheat Flour	Oranges	Recommended Dietary Allowance
Energy	116% 3350kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	32% 31g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	21% 6.77g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	51.6% 8.77g	1.06% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	543% 706g	90% 118g	130g per day for Men 19-50 years
Sugars	36% 26g	129% 94g	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	63% 24g	38g per day for Men 19-50 years
Protein	225% 126g	16.8% 9.4g	56g per day for Men 19-50 years

Vitamins

	Buckwheat Flour	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	348% 4.17mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	146% 1.9mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	384% 61.5mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	88% 4.4mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	448% 5.82mg	46% 0.6mg	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	75% 300μg	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	591% 532mg	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	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58.3% 70μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Buckwheat Flour	Oranges	Recommended Dietary Allowance
Calcium	41% 410mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	572% 5.15mg	50% 0.45mg	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	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	598% 2510mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	883% 20.3mg	11% 0.25mg	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	20% 140mg	700mg per day for Men 19-50 years
Potassium	170% 5770mg	53.2% 1810mg	3400mg per day for Men 19-50 years
Selenium	104% 57μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	284% 31mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	3% 112g	23.4% 868g	3700g per day for Men 19-50 years

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

• Whole-groat Buckwheat Flour has 4.8 times more Vitamin B1, 4.8 times more Vitamin B2, 21.8 times more Vitamin B3, 1.8 times more Vitamin B5, 9.7 times more Vitamin B6, 1.8 times more Vitamin B9, 1.8 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain more Vitamin A and more Vitamin C than Whole-groat Buckwheat Flour.
• Both Whole-groat Buckwheat Flour as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Buckwheat Flour vs Oranges:

• Whole-groat Buckwheat Flour has 11.4 times more Copper, 40.6 times more Iron, 25.1 times more Magnesium, 81.2 times more Manganese, 24.1 times more Phosphorus, 3.2 times more Potassium, 11.4 times more Selenium and 44.6 times more Zinc than Raw Oranges.
• While Raw Oranges contain 7.8 times more Water than Whole-groat Buckwheat Flour.
• Both Whole-groat Buckwheat Flour and Raw Oranges have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Whole-groat Buckwheat Flour has 7.1 times more Energy, 25.8 times more Fat, 45.1 times more Saturated Fat, 10.1 times more Omega 3, 48.7 times more Omega 6, 6 times more Carbohydrate, 4.2 times more Fiber and 13.4 times more Protein than Raw Oranges.
• While Raw Oranges contain 3.6 times more Sugars than Whole-groat Buckwheat Flour.
• Both Whole-groat Buckwheat Flour as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.