Comparing Nutrients in 1 pound Buckwheat Flour VS Cooked Teff

Macros Ratio

	Protein	Fat	Carbs
Buckwheat Flour	14%	8%	78%
Cooked Teff	15%	6%	79%

Macro Nutrients

	Buckwheat Flour	Cooked Teff	Recommended Dietary Allowance
Energy	52.4% 1520kcal	15.8% 458kcal	2900kcal per day for Men 19-50 years
Fat	14.5% 14g	3.04% 2.95g	97g per day for Men 19-50 years
Saturated Fat	9.6% 3.07g	NA	32g per day for Men 19-50 years
Omega 3	20% 0.32g	NA	1.6g per day for Men 19-50 years
Omega 6	23.4% 3.98g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	246% 320g	69.3% 90g	130g per day for Men 19-50 years
Sugars	16.3% 11.8g	NA	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	% 7.7g	NA	g per day for Men 19-50 years
Fiber	119% 45.4g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	102% 57.2g	31.3% 17.6g	56g per day for Men 19-50 years

Vitamins

	Buckwheat Flour	Cooked Teff	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	69% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66.3% 0.86mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	174% 28mg	25.8% 4.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	203% 2.64mg	34% 0.44mg	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	20.4% 81.6μg	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	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	9.68% 1.45mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26.5% 31.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Buckwheat Flour	Cooked Teff	Recommended Dietary Allowance
Calcium	18.6% 186mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	260% 2.34mg	114% 1.03mg	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	116% 9.3mg	8mg per day for Men 19-50 years
Magnesium	271% 1139mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	400% 9.2mg	564% 13mg	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	77.8% 544mg	700mg per day for Men 19-50 years
Potassium	77% 2617mg	14.3% 485mg	3400mg per day for Men 19-50 years
Selenium	47% 26μg	NA	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	2.4% 36.3mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	45.8% 5.03mg	11mg per day for Men 19-50 years
Water	1.37% 50.6g	9.2% 340g	3700g per day for Men 19-50 years

Nutrient Comparison: Buckwheat Flour VS Cooked Teff per 1 lb

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

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

• 1 pound of Buckwheat Flour has 2.3 times more Vitamin B1, 5.8 times more Vitamin B2, 6.8 times more Vitamin B3, 6 times more Vitamin B6 and 3 times more Vitamin B9 than Cooked Teff.
• Both Whole-groat Buckwheat Flour as well as Cooked Teff have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Buckwheat Flour vs Cooked Teff:

• 1 pound of Buckwheat Flour has 2.3 times more Copper, 2 times more Iron, 5 times more Magnesium, 2.8 times more Phosphorus, 5.4 times more Potassium and 2.8 times more Zinc than Cooked Teff.
• While 1 lb of Cooked Teff contains 1.4 times more Manganese and 6.7 times more Water than Whole-groat Buckwheat Flour.
• Both Buckwheat Flour and Cooked Teff contain similar levels of Calcium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Buckwheat Flour has 3.3 times more Energy, 4.8 times more Fat, 3.6 times more Carbohydrate, 3.6 times more Fiber and 3.3 times more Protein than Cooked Teff.