Comparing Nutrients in 1 pound Buckwheat Flour VS Boiled Buckwheat

Macros Ratio

	Protein	Fat	Carbs
Buckwheat Flour	14%	8%	78%
Boiled Buckwheat	14%	6%	80%

Macro Nutrients

	Buckwheat Flour	Boiled Buckwheat	Recommended Dietary Allowance
Energy	52.4% 1520kcal	14.4% 417kcal	2900kcal per day for Men 19-50 years
Fat	14.5% 14g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	9.6% 3.07g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	23.4% 3.98g	4.64% 0.79g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	246% 320g	69.6% 90g	130g per day for Men 19-50 years
Sugars	16.3% 11.8g	5.63% 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	0.63% 0.45g	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	% 0.91g	g per day for Men 19-50 years
Sucrose	% 7.7g	% 1.8g	g per day for Men 19-50 years
Fiber	119% 45.4g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	102% 57.2g	27.4% 15.3g	56g per day for Men 19-50 years

Vitamins

	Buckwheat Flour	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	158% 1.9mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66.3% 0.86mg	13.6% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	174% 28mg	26.6% 4.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	32.6% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	203% 2.64mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	228% 68.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	61.2% 245μg	16% 63.5μg	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	9.68% 1.45mg	2.72% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26.5% 31.8μg	7.2% 8.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Buckwheat Flour	Boiled Buckwheat	Recommended Dietary Allowance
Calcium	18.6% 186mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	260% 2.34mg	73.6% 0.66mg	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	230% 18.4mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	271% 1139mg	55% 231mg	420mg per day for Men 19-50 years
Manganese	400% 9.2mg	79.5% 1.83mg	2.3mg per day for Men 19-50 years
Molybdenum	450% 202μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	218% 1529mg	45.4% 318mg	700mg per day for Men 19-50 years
Potassium	77% 2617mg	11.7% 399mg	3400mg per day for Men 19-50 years
Selenium	47% 26μg	18% 9.98μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	25% 2.77mg	11mg per day for Men 19-50 years
Water	1.37% 50.6g	9.27% 343g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Buckwheat Flour vs Boiled Buckwheat:

• Whole-groat Buckwheat Flour has 10.4 times more Vitamin B1, 4.9 times more Vitamin B2, 6.5 times more Vitamin B3, 1.2 times more Vitamin B5, 7.6 times more Vitamin B6, 3.9 times more Vitamin B9, 3.6 times more Vitamin E and 3.7 times more Vitamin K than Cooked Buckwheat Groats.
• Both Whole-groat Buckwheat Flour as well as Cooked Buckwheat Groats have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Buckwheat Flour vs Boiled Buckwheat:

• Whole-groat Buckwheat Flour has 5.9 times more Calcium, 3.5 times more Copper, 5.1 times more Iron, 4.9 times more Magnesium, 5 times more Manganese, 4.8 times more Phosphorus, 6.6 times more Potassium, 2.6 times more Selenium and 5.1 times more Zinc than Cooked Buckwheat Groats.
• While Cooked Buckwheat Groats contain 6.8 times more Water than Whole-groat Buckwheat Flour.

Comparison of macro-nutrients per 1 pound:

• Whole-groat Buckwheat Flour has 3.6 times more Energy, 5 times more Fat, 5.1 times more Saturated Fat, 5.1 times more Omega 3, 5 times more Omega 6, 3.5 times more Carbohydrate, 2.9 times more Sugars, 3.7 times more Fiber and 3.7 times more Protein than Cooked Buckwheat Groats.
• Both Whole-groat Buckwheat Flour as well as Cooked Buckwheat Groats have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.