Comparing Nutrients in 1 pound Roasted Buckwheat VS Buckwheat Flour

Macros Ratio

	Protein	Fat	Carbs
Roasted Buckwheat	13%	7%	80%
Buckwheat Flour	14%	8%	78%

Macro Nutrients

	Roasted Buckwheat	Buckwheat Flour	Recommended Dietary Allowance
Energy	54% 1569kcal	52.4% 1520kcal	2900kcal per day for Men 19-50 years
Fat	12.7% 12.3g	14.5% 14g	97g per day for Men 19-50 years
Saturated Fat	8.38% 2.7g	9.6% 3.07g	32g per day for Men 19-50 years
Omega 3	17.6% 0.28g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	20.4% 3.47g	23.4% 3.98g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	262% 340g	246% 320g	130g per day for Men 19-50 years
Sugars	NA	16.3% 11.8g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	% 7.7g	g per day for Men 19-50 years
Fiber	123% 46.7g	119% 45.4g	38g per day for Men 19-50 years
Protein	95% 53.2g	102% 57.2g	56g per day for Men 19-50 years

Vitamins

	Roasted Buckwheat	Buckwheat Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	84.7% 1mg	158% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	66.3% 0.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	146% 23.3mg	174% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	112% 5.58mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	203% 2.64mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	228% 68.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	47.6% 191μg	61.2% 245μg	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	NA	9.68% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	26.5% 31.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Buckwheat	Buckwheat Flour	Recommended Dietary Allowance
Calcium	7.7% 77mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	314% 2.83mg	260% 2.34mg	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	140% 11.2mg	230% 18.4mg	8mg per day for Men 19-50 years
Magnesium	239% 1002mg	271% 1139mg	420mg per day for Men 19-50 years
Manganese	319% 7.34mg	400% 9.2mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	450% 202μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	207% 1447mg	218% 1529mg	700mg per day for Men 19-50 years
Potassium	42.7% 1451mg	77% 2617mg	3400mg per day for Men 19-50 years
Selenium	69.3% 38μg	47% 26μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	100% 11mg	129% 14mg	11mg per day for Men 19-50 years
Water	1.03% 38g	1.37% 50.6g	3700g per day for Men 19-50 years

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

• Roasted Buckwheat Groats have 1.4 times more Vitamin B2 and 2.8 times more Vitamin B5 than Whole-groat Buckwheat Flour.
• While Whole-groat Buckwheat Flour contains 1.9 times more Vitamin B1, 1.6 times more Vitamin B6 and 1.3 times more Vitamin B9 than Roasted Buckwheat Groats.
• Both Roasted Buckwheat Groats and Whole-groat Buckwheat Flour have similar amounts of Vitamin B3 per 1 lb.
• Both Roasted Buckwheat Groats as well as Whole-groat Buckwheat Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Roasted Buckwheat vs Buckwheat Flour:

• Roasted Buckwheat Groats have 1.2 times more Copper and 1.5 times more Selenium than Whole-groat Buckwheat Flour.
• While Whole-groat Buckwheat Flour contains 2.4 times more Calcium, 1.6 times more Iron, 1.3 times more Manganese, 1.8 times more Potassium and 1.3 times more Zinc than Roasted Buckwheat Groats.
• Both Roasted Buckwheat Groats and Whole-groat Buckwheat Flour have similar amounts of Magnesium and Phosphorus per 1 lb.

Comparison of macro-nutrients per 1 pound:

Both Roasted Buckwheat Groats and Whole-groat Buckwheat Flour have similar amounts of macro-nutrients per 1 lb
• Both Roasted Buckwheat Groats and Whole-groat Buckwheat Flour have similar amounts of Energy, Fat, Saturated Fat, Omega 3, Omega 6, Carbohydrate, Fiber and Protein per 1 lb.
• Both Roasted Buckwheat Groats as well as Whole-groat Buckwheat Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.