Comparing Nutrients in 1 kilogram Roasted Buckwheat VS Buckwheat Flour

Macros Ratio

	Protein	Fat	Carbs
Roasted Buckwheat	13%	7%	80%
Buckwheat Flour	14%	8%	78%

Macro Nutrients

	Roasted Buckwheat	Buckwheat Flour	Recommended Dietary Allowance
Energy	119% 3460kcal	116% 3350kcal	2900kcal per day for Men 19-50 years
Fat	28% 27g	32% 31g	97g per day for Men 19-50 years
Saturated Fat	18.5% 5.9g	21% 6.77g	32g per day for Men 19-50 years
Omega 3	38.8% 0.62g	44.4% 0.71g	1.6g per day for Men 19-50 years
Omega 6	45% 7.66g	51.6% 8.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	577% 750g	543% 706g	130g per day for Men 19-50 years
Sugars	NA	36% 26g	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	% 17g	g per day for Men 19-50 years
Fiber	271% 103g	263% 100g	38g per day for Men 19-50 years
Protein	209% 117g	225% 126g	56g per day for Men 19-50 years

Vitamins

	Roasted Buckwheat	Buckwheat Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	187% 2.24mg	348% 4.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	208% 2.7mg	146% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	321% 51.4mg	384% 61.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	246% 12.3mg	88% 4.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	272% 3.53mg	448% 5.82mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	503% 151μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	105% 420μg	135% 540μg	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	NA	21.3% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	58.3% 70μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Buckwheat	Buckwheat Flour	Recommended Dietary Allowance
Calcium	17% 170mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	693% 6.24mg	572% 5.15mg	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	309% 24.7mg	508% 40.6mg	8mg per day for Men 19-50 years
Magnesium	526% 2210mg	598% 2510mg	420mg per day for Men 19-50 years
Manganese	703% 16mg	883% 20.3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	991% 446μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	456% 3190mg	481% 3370mg	700mg per day for Men 19-50 years
Potassium	94% 3200mg	170% 5770mg	3400mg per day for Men 19-50 years
Selenium	153% 84μg	104% 57μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	220% 24mg	284% 31mg	11mg per day for Men 19-50 years
Water	2.27% 84g	3% 112g	3700g per day for Men 19-50 years

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

• Roasted Buckwheat Groats have 1.4 times more Vitamin B2 and 2.8 times more Vitamin B5 than Whole-groat Buckwheat Flour.
• While Whole-groat Buckwheat Flour contains 1.9 times more Vitamin B1, 1.6 times more Vitamin B6 and 1.3 times more Vitamin B9 than Roasted Buckwheat Groats.
• Both Roasted Buckwheat Groats and Whole-groat Buckwheat Flour have similar amounts of Vitamin B3 per 1 kg.
• Both Roasted Buckwheat Groats as well as Whole-groat Buckwheat Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Roasted Buckwheat vs Buckwheat Flour:

• Roasted Buckwheat Groats have 1.2 times more Copper and 1.5 times more Selenium than Whole-groat Buckwheat Flour.
• While Whole-groat Buckwheat Flour contains 2.4 times more Calcium, 1.6 times more Iron, 1.3 times more Manganese, 1.8 times more Potassium and 1.3 times more Zinc than Roasted Buckwheat Groats.
• Both Roasted Buckwheat Groats and Whole-groat Buckwheat Flour have similar amounts of Magnesium and Phosphorus per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

Both Roasted Buckwheat Groats and Whole-groat Buckwheat Flour have similar amounts of macro-nutrients per 1 kg
• Both Roasted Buckwheat Groats and Whole-groat Buckwheat Flour have similar amounts of Energy, Fat, Saturated Fat, Omega 3, Omega 6, Carbohydrate, Fiber and Protein per 1 kg.
• Both Roasted Buckwheat Groats as well as Whole-groat Buckwheat Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.