Comparing Nutrients in 1 pound Boiled Buckwheat VS Teff

Macros Ratio

	Protein	Fat	Carbs
Boiled Buckwheat	14%	6%	80%
Teff	14%	6%	80%

Macro Nutrients

	Boiled Buckwheat	Teff	Recommended Dietary Allowance
Energy	14.4% 417kcal	57.4% 1665kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	11% 10.8g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	6.36% 2.04g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	38.3% 0.61g	1.6g per day for Men 19-50 years
Omega 6	4.64% 0.79g	25% 4.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	69.6% 90g	255% 332g	130g per day for Men 19-50 years
Sugars	5.63% 4.1g	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	0.63% 0.45g	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	% 0.91g	% 3.3g	g per day for Men 19-50 years
Sucrose	% 1.8g	% 2.8g	g per day for Men 19-50 years
Fiber	32.2% 12.2g	95% 36.3g	38g per day for Men 19-50 years
Protein	27.4% 15.3g	108% 60.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Buckwheat	Teff	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	147% 1.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.6% 0.18mg	94% 1.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.26mg	95% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.6% 1.63mg	85.5% 4.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	168% 2.2mg	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	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	2.72% 0.41mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	7.2% 8.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Buckwheat	Teff	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	81.6% 816mg	1000mg per day for Men 19-50 years
Copper	73.6% 0.66mg	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	45.4% 3.63mg	433% 34.6mg	8mg per day for Men 19-50 years
Magnesium	55% 231mg	199% 835mg	420mg per day for Men 19-50 years
Manganese	79.5% 1.83mg	1822% 42mg	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	278% 1946mg	700mg per day for Men 19-50 years
Potassium	11.7% 399mg	57% 1937mg	3400mg per day for Men 19-50 years
Selenium	18% 9.98μg	36.3% 20μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	25% 2.77mg	150% 16.5mg	11mg per day for Men 19-50 years
Water	9.27% 343g	1.1% 40g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Buckwheat VS Teff per 1 lb

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

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

• 1 lb of Raw Teff contains 9.8 times more Vitamin B1, 6.9 times more Vitamin B2, 3.6 times more Vitamin B3, 2.6 times more Vitamin B5 and 6.3 times more Vitamin B6 than Cooked Buckwheat Groats.
• Both Cooked Buckwheat Groats as well as Raw Teff have insufficient amounts of Vitamin A, Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for Boiled Buckwheat vs Teff:

• 1 pound of Boiled Buckwheat has 8.6 times more Water than Teff.
• While 1 lb of Raw Teff contains 25.7 times more Calcium, 5.5 times more Copper, 9.5 times more Iron, 3.6 times more Magnesium, 22.9 times more Manganese, 6.1 times more Phosphorus, 4.9 times more Potassium, 2 times more Selenium and 6 times more Zinc than Cooked Buckwheat Groats.
• 1 pound of Boiled Buckwheat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Teff contains 4 times more Energy, 3.8 times more Fat, 9.6 times more Omega 3, 5.4 times more Omega 6, 3.7 times more Carbohydrate, 2 times more Sugars, 3 times more Fiber and 3.9 times more Protein than Cooked Buckwheat Groats.
• 1 pound of Boiled Buckwheat provide inadequate amounts of Omega 3 and Omega 6