Comparing Nutrients in 1 pound Buckwheat Flour VS Teff

Macros Ratio

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

Macro Nutrients

	Buckwheat Flour	Teff	Recommended Dietary Allowance
Energy	52.4% 1520kcal	57.4% 1665kcal	2900kcal per day for Men 19-50 years
Fat	14.5% 14g	11% 10.8g	97g per day for Men 19-50 years
Saturated Fat	9.6% 3.07g	6.36% 2.04g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	38.3% 0.61g	1.6g per day for Men 19-50 years
Omega 6	23.4% 3.98g	25% 4.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	246% 320g	255% 332g	130g per day for Men 19-50 years
Sugars	16.3% 11.8g	11.5% 8.35g	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	2.94% 2.13g	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	% 3.3g	g per day for Men 19-50 years
Sucrose	% 7.7g	% 2.8g	g per day for Men 19-50 years
Fiber	119% 45.4g	95% 36.3g	38g per day for Men 19-50 years
Protein	102% 57.2g	108% 60.3g	56g per day for Men 19-50 years

Vitamins

	Buckwheat Flour	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	147% 1.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66.3% 0.86mg	94% 1.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	174% 28mg	95% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	85.5% 4.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	203% 2.64mg	168% 2.2mg	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	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	9.68% 1.45mg	2.4% 0.36mg	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	Teff	Recommended Dietary Allowance
Calcium	18.6% 186mg	81.6% 816mg	1000mg per day for Men 19-50 years
Copper	260% 2.34mg	408% 3.67mg	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	433% 34.6mg	8mg per day for Men 19-50 years
Magnesium	271% 1139mg	199% 835mg	420mg per day for Men 19-50 years
Manganese	400% 9.2mg	1822% 42mg	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	278% 1946mg	700mg per day for Men 19-50 years
Potassium	77% 2617mg	57% 1937mg	3400mg per day for Men 19-50 years
Selenium	47% 26μg	36.3% 20μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	150% 16.5mg	11mg per day for Men 19-50 years
Water	1.37% 50.6g	1.1% 40g	3700g per day for Men 19-50 years

Nutrient Comparison: Buckwheat Flour VS Teff per 1 lb

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

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

• 1 pound of Buckwheat Flour has 1.8 times more Vitamin B3, 1.2 times more Vitamin B6, 4 times more Vitamin E and 3.7 times more Vitamin K than Teff.
• While 1 lb of Raw Teff contains 1.4 times more Vitamin B2 and 2.1 times more Vitamin B5 than Whole-groat Buckwheat Flour.
• Both Buckwheat Flour and Teff provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Teff have insufficient amounts of Vitamin E and Vitamin K
• Both Whole-groat Buckwheat Flour as well as Raw Teff have insufficient amounts of Vitamin A in one pound.

Comparing minerals per 1 pound for Buckwheat Flour vs Teff:

• 1 pound of Buckwheat Flour has 1.4 times more Magnesium, 1.4 times more Potassium and 1.3 times more Selenium than Teff.
• While 1 lb of Raw Teff contains 4.4 times more Calcium, 1.6 times more Copper, 1.9 times more Iron, 4.6 times more Manganese and 1.3 times more Phosphorus than Whole-groat Buckwheat Flour.
• Both Buckwheat Flour and Teff contain similar levels of Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Buckwheat Flour has 1.3 times more Fat, 1.5 times more Saturated Fat, 1.4 times more Sugars and 1.3 times more Fiber than Teff.
• While 1 lb of Raw Teff contains 1.9 times more Omega 3 than Whole-groat Buckwheat Flour.
• Both Buckwheat Flour and Teff offer comparable quantities of Energy, Omega 6, Carbohydrate and Protein per one pound.