Comparing Nutrients in 1 kilogram Cooked Quinoa VS Boiled Buckwheat

Macros Ratio

	Protein	Fat	Carbs
Cooked Quinoa	15%	14%	71%
Boiled Buckwheat	14%	6%	80%

Macro Nutrients

	Cooked Quinoa	Boiled Buckwheat	Recommended Dietary Allowance
Energy	41.4% 1200kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	19.8% 19g	6.4% 6.2g	97g per day for Men 19-50 years
Saturated Fat	7.2% 2.3g	4.2% 1.34g	32g per day for Men 19-50 years
Omega 3	53% 0.85g	8.75% 0.14g	1.6g per day for Men 19-50 years
Omega 6	57.3% 9.74g	10.2% 1.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	164% 213g	153% 199g	130g per day for Men 19-50 years
Sugars	12% 8.7g	12.4% 9g	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	1.38% 1g	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	% 2g	g per day for Men 19-50 years
Sucrose	NA	% 4g	g per day for Men 19-50 years
Fiber	73.7% 28g	71% 27g	38g per day for Men 19-50 years
Protein	78.6% 44g	60.4% 33.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Quinoa	Boiled Buckwheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	89% 1.07mg	33.3% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84.6% 1.1mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.8% 4.12mg	58.8% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	71.8% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.23mg	59.2% 0.77mg	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	105% 420μg	35% 140μg	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	42% 6.3mg	6% 0.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Quinoa	Boiled Buckwheat	Recommended Dietary Allowance
Calcium	17% 170mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	213% 1.92mg	162% 1.46mg	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	186% 15mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	152% 640mg	121% 510mg	420mg per day for Men 19-50 years
Manganese	274% 6.3mg	175% 4.03mg	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	217% 1520mg	100% 700mg	700mg per day for Men 19-50 years
Potassium	50.6% 1720mg	26% 880mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	99% 11mg	55.5% 6.1mg	11mg per day for Men 19-50 years
Water	19.4% 716g	20.4% 756g	3700g per day for Men 19-50 years

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

• Cooked Quinoa has 2.7 times more Vitamin B1, 2.8 times more Vitamin B2, 1.6 times more Vitamin B6, 3 times more Vitamin B9 and 7 times more Vitamin E than Cooked Buckwheat Groats.
• While Cooked Buckwheat Groats contain 2.3 times more Vitamin B3 and more Vitamin K than Cooked Quinoa.
• Both Cooked Quinoa as well as Cooked Buckwheat Groats have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cooked Quinoa vs Boiled Buckwheat:

• Cooked Quinoa has 2.4 times more Calcium, 1.3 times more Copper, 1.9 times more Iron, 1.3 times more Magnesium, 1.6 times more Manganese, 2.2 times more Phosphorus, 2 times more Potassium, 1.3 times more Selenium and 1.8 times more Zinc than Cooked Buckwheat Groats.
• Both Cooked Quinoa and Cooked Buckwheat Groats have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cooked Quinoa has 1.3 times more Energy, 3.1 times more Fat, 6.1 times more Omega 3, 5.6 times more Omega 6 and 1.3 times more Protein than Cooked Buckwheat Groats.
• Both Cooked Quinoa and Cooked Buckwheat Groats have similar amounts of Carbohydrate, Sugars and Fiber per 1 kg.
• Both Cooked Quinoa as well as Cooked Buckwheat Groats have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.