Comparing Nutrients in 1 kilogram Boiled Buckwheat VS Teff

Macros Ratio

	Protein	Fat	Carbs
Boiled Buckwheat	14%	6%	80%
Teff	14%	6%	80%

Macro Nutrients

	Boiled Buckwheat	Teff	Recommended Dietary Allowance
Energy	31.7% 920kcal	127% 3670kcal	2900kcal per day for Men 19-50 years
Fat	6.4% 6.2g	24.5% 24g	97g per day for Men 19-50 years
Saturated Fat	4.2% 1.34g	14% 4.5g	32g per day for Men 19-50 years
Omega 3	8.75% 0.14g	84.4% 1.35g	1.6g per day for Men 19-50 years
Omega 6	10.2% 1.74g	55% 9.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	153% 199g	563% 731g	130g per day for Men 19-50 years
Sugars	12.4% 9g	25.4% 18.4g	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	1.38% 1g	6.5% 4.7g	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	% 2g	% 7.3g	g per day for Men 19-50 years
Sucrose	% 4g	% 6.2g	g per day for Men 19-50 years
Fiber	71% 27g	211% 80g	38g per day for Men 19-50 years
Protein	60.4% 33.8g	238% 133g	56g per day for Men 19-50 years

Vitamins

	Boiled Buckwheat	Teff	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.3% 0.4mg	325% 3.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	208% 2.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.8% 9.4mg	210% 33.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71.8% 3.6mg	188% 9.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.2% 0.77mg	371% 4.82mg	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	35% 140μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6% 0.9mg	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Buckwheat	Teff	Recommended Dietary Allowance
Calcium	7% 70mg	180% 1800mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	900% 8.1mg	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	100% 8mg	954% 76.3mg	8mg per day for Men 19-50 years
Magnesium	121% 510mg	438% 1840mg	420mg per day for Men 19-50 years
Manganese	175% 4.03mg	4017% 92mg	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	100% 700mg	613% 4290mg	700mg per day for Men 19-50 years
Potassium	26% 880mg	126% 4270mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	80% 44μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	55.5% 6.1mg	330% 36.3mg	11mg per day for Men 19-50 years
Water	20.4% 756g	2.4% 88.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Buckwheat VS Teff per 1 kg

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

Lets compare vitamin content per 1 kilogram of Boiled Buckwheat vs Teff:

• 1 kg of Raw Teff contains 9.8 times more Vitamin B1, 6.9 times more Vitamin B2, 3.6 times more Vitamin B3, 2.6 times more Vitamin B5 and 6.3 times more Vitamin B6 than Cooked Buckwheat Groats.
• Both Cooked Buckwheat Groats as well as Raw Teff have insufficient amounts of Vitamin A, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Boiled Buckwheat vs Teff:

• 1 kilogram of Boiled Buckwheat has 8.6 times more Water than Teff.
• While 1 kg of Raw Teff contains 25.7 times more Calcium, 5.5 times more Copper, 9.5 times more Iron, 3.6 times more Magnesium, 22.9 times more Manganese, 6.1 times more Phosphorus, 4.9 times more Potassium, 2 times more Selenium and 6 times more Zinc than Cooked Buckwheat Groats.
• 1 kilogram of Boiled Buckwheat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Teff contains 4 times more Energy, 3.8 times more Fat, 9.6 times more Omega 3, 5.4 times more Omega 6, 3.7 times more Carbohydrate, 2 times more Sugars, 3 times more Fiber and 3.9 times more Protein than Cooked Buckwheat Groats.
• 1 kilogram of Boiled Buckwheat provide inadequate amounts of Omega 3 and Omega 6