Comparing Nutrients in 1 pound Boiled Buckwheat VS Boiled Bulgur

Macros Ratio

	Protein	Fat	Carbs
Boiled Buckwheat	14%	6%	80%
Boiled Bulgur	14%	2%	84%

Macro Nutrients

	Boiled Buckwheat	Boiled Bulgur	Recommended Dietary Allowance
Energy	14.4% 417kcal	13% 376kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	4.64% 0.79g	2.5% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.6% 90g	65% 84.3g	130g per day for Men 19-50 years
Sugars	5.63% 4.1g	0.63% 0.45g	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	0.63% 0.45g	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	% 0.91g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	32.2% 12.2g	53.7% 20.4g	38g per day for Men 19-50 years
Protein	27.4% 15.3g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Boiled Buckwheat	Boiled Bulgur	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	21.5% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.6% 0.18mg	9.77% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.26mg	28.3% 4.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.6% 1.63mg	31.2% 1.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	29% 0.38mg	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	16% 63.5μg	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	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	2.72% 0.41mg	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	1.9% 2.27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Buckwheat	Boiled Bulgur	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	73.6% 0.66mg	37.8% 0.34mg	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	45.4% 3.63mg	54.4% 4.35mg	8mg per day for Men 19-50 years
Magnesium	55% 231mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	79.5% 1.83mg	120% 2.76mg	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	45.4% 318mg	26% 181mg	700mg per day for Men 19-50 years
Potassium	11.7% 399mg	9.07% 308mg	3400mg per day for Men 19-50 years
Selenium	18% 9.98μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	25% 2.77mg	23.5% 2.6mg	11mg per day for Men 19-50 years
Water	9.27% 343g	9.53% 353g	3700g per day for Men 19-50 years

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

• Cooked Buckwheat Groats have 1.4 times more Vitamin B2 and 3.8 times more Vitamin K than Cooked Bulgur.
• While Cooked Bulgur contains 1.4 times more Vitamin B1 and 1.3 times more Vitamin B9 than Cooked Buckwheat Groats.
• Both Cooked Buckwheat Groats and Cooked Bulgur have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per 1 lb.
• Both Cooked Buckwheat Groats as well as Cooked Bulgur have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 1 lb.

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

• Cooked Buckwheat Groats have 1.9 times more Copper, 1.6 times more Magnesium, 1.8 times more Phosphorus, 1.3 times more Potassium and 3.7 times more Selenium than Cooked Bulgur.
• While Cooked Bulgur contains 1.4 times more Calcium and 1.5 times more Manganese than Cooked Buckwheat Groats.
• Both Cooked Buckwheat Groats and Cooked Bulgur have similar amounts of Iron, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cooked Buckwheat Groats have 1.9 times more Omega 6 and 9 times more Sugars than Cooked Bulgur.
• While Cooked Bulgur contains 1.7 times more Fiber than Cooked Buckwheat Groats.
• Both Cooked Buckwheat Groats and Cooked Bulgur have similar amounts of Energy, Carbohydrate and Protein per 1 lb.
• Both Cooked Buckwheat Groats as well as Cooked Bulgur have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.