Comparing Nutrients in 1 pound Boiled Buckwheat VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Boiled Buckwheat	14%	6%	80%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Boiled Buckwheat	Valencia Oranges	Recommended Dietary Allowance
Energy	14.4% 417kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	4.64% 0.79g	1.17% 0.2g	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	41.5% 54g	130g per day for Men 19-50 years
Sugars	5.63% 4.1g	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	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	30% 11.3g	38g per day for Men 19-50 years
Protein	27.4% 15.3g	8.42% 4.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Buckwheat	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.05% 54.4μg	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	7.77% 1.24mg	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	22% 0.29mg	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	44.2% 177μg	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	244% 220mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Buckwheat	Valencia Oranges	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	73.6% 0.66mg	18.6% 0.17mg	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	5.1% 0.41mg	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	4.54% 0.1mg	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	11% 77mg	700mg per day for Men 19-50 years
Potassium	11.7% 399mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	18% 9.98μg	NA	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	2.47% 0.27mg	11mg per day for Men 19-50 years
Water	9.27% 343g	10.6% 392g	3700g per day for Men 19-50 years

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

• Cooked Buckwheat Groats have 3.4 times more Vitamin B3, 1.4 times more Vitamin B5 and 1.2 times more Vitamin B6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A, 2.2 times more Vitamin B1, 2.8 times more Vitamin B9 and more Vitamin C than Cooked Buckwheat Groats.
• Both Cooked Buckwheat Groats and Raw Valencia Oranges have similar amounts of Vitamin B2 per 1 lb.
• Both Cooked Buckwheat Groats as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Buckwheat vs Valencia Oranges:

• Cooked Buckwheat Groats have 3.9 times more Copper, 8.9 times more Iron, 5.1 times more Magnesium, 17.5 times more Manganese, 4.1 times more Phosphorus and 10.2 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 5.7 times more Calcium and 2 times more Potassium than Cooked Buckwheat Groats.
• Both Cooked Buckwheat Groats and Raw Valencia Oranges have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cooked Buckwheat Groats have 1.9 times more Energy, 4 times more Omega 6, 1.7 times more Carbohydrate and 3.3 times more Protein than Raw Valencia Oranges.
• Both Cooked Buckwheat Groats and Raw Valencia Oranges have similar amounts of Omega 3 and Fiber per 1 lb.
• Both Cooked Buckwheat Groats as well as Raw Valencia Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.