Comparing Nutrients in 1 pound Boiled Buckwheat VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Boiled Buckwheat	14%	6%	80%
Oranges	7%	2%	91%

Macro Nutrients

	Boiled Buckwheat	Oranges	Recommended Dietary Allowance
Energy	14.4% 417kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	4.64% 0.79g	0.48% 0.082g	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	41% 53.3g	130g per day for Men 19-50 years
Sugars	5.63% 4.1g	58.5% 42.4g	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	28.6% 11g	38g per day for Men 19-50 years
Protein	27.4% 15.3g	7.6% 4.26g	56g per day for Men 19-50 years

Vitamins

	Boiled Buckwheat	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.6% 0.18mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.26mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.6% 1.63mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	21% 0.27mg	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	34% 136μg	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	268% 241mg	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	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Buckwheat	Oranges	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	73.6% 0.66mg	22.7% 0.2mg	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	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	55% 231mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	79.5% 1.83mg	4.93% 0.11mg	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	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	11.7% 399mg	24% 821mg	3400mg per day for Men 19-50 years
Selenium	18% 9.98μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	25% 2.77mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	9.27% 343g	10.6% 393g	3700g per day for Men 19-50 years

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

• Cooked Buckwheat Groats have 3.3 times more Vitamin B3, 1.4 times more Vitamin B5, 1.3 times more Vitamin B6 and more Vitamin K than Raw Oranges.
• While Raw Oranges contain more Vitamin A, 2.2 times more Vitamin B1, 2.1 times more Vitamin B9, more Vitamin C and 2 times more Vitamin E than Cooked Buckwheat Groats.
• Both Cooked Buckwheat Groats and Raw Oranges have similar amounts of Vitamin B2 per 1 lb.
• Both Cooked Buckwheat Groats as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Buckwheat vs Oranges:

• Cooked Buckwheat Groats have 3.2 times more Copper, 8 times more Iron, 5.1 times more Magnesium, 16.1 times more Manganese, 5 times more Phosphorus, 4.4 times more Selenium and 8.7 times more Zinc than Raw Oranges.
• While Raw Oranges contain 5.7 times more Calcium and 2.1 times more Potassium than Cooked Buckwheat Groats.
• Both Cooked Buckwheat Groats and Raw Oranges have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cooked Buckwheat Groats have 2 times more Energy, 9.7 times more Omega 6, 1.7 times more Carbohydrate and 3.6 times more Protein than Raw Oranges.
• While Raw Oranges contain 10.4 times more Sugars than Cooked Buckwheat Groats.
• Both Cooked Buckwheat Groats and Raw Oranges have similar amounts of Fiber per 1 lb.
• Both Cooked Buckwheat Groats as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.