Comparing Nutrients in 1 pound Roasted Buckwheat VS Boiled Bulgur

Macros Ratio

	Protein	Fat	Carbs
Roasted Buckwheat	13%	7%	80%
Boiled Bulgur	14%	2%	84%

Macro Nutrients

	Roasted Buckwheat	Boiled Bulgur	Recommended Dietary Allowance
Energy	54% 1569kcal	13% 376kcal	2900kcal per day for Men 19-50 years
Fat	12.7% 12.3g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	8.38% 2.7g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	17.6% 0.28g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	20.4% 3.47g	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	262% 340g	65% 84.3g	130g per day for Men 19-50 years
Sugars	NA	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	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	NA	g per day for Men 19-50 years
Fiber	123% 46.7g	53.7% 20.4g	38g per day for Men 19-50 years
Protein	95% 53.2g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Roasted 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	84.7% 1mg	21.5% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	9.77% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	146% 23.3mg	28.3% 4.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	112% 5.58mg	31.2% 1.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	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	47.6% 191μg	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	NA	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.9% 2.27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Buckwheat	Boiled Bulgur	Recommended Dietary Allowance
Calcium	7.7% 77mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	314% 2.83mg	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	140% 11.2mg	54.4% 4.35mg	8mg per day for Men 19-50 years
Magnesium	239% 1002mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	319% 7.34mg	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	207% 1447mg	26% 181mg	700mg per day for Men 19-50 years
Potassium	42.7% 1451mg	9.07% 308mg	3400mg per day for Men 19-50 years
Selenium	69.3% 38μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	100% 11mg	23.5% 2.6mg	11mg per day for Men 19-50 years
Water	1.03% 38g	9.53% 353g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Buckwheat VS Boiled Bulgur per 1 lb

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

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

• 1 pound of Roasted Buckwheat has 3.9 times more Vitamin B1, 9.7 times more Vitamin B2, 5.1 times more Vitamin B3, 3.6 times more Vitamin B5, 4.3 times more Vitamin B6 and 2.3 times more Vitamin B9 than Boiled Bulgur.
• Both Roasted Buckwheat Groats as well as Cooked Bulgur have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

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

• 1 pound of Roasted Buckwheat has 8.3 times more Copper, 2.6 times more Iron, 6.9 times more Magnesium, 2.7 times more Manganese, 8 times more Phosphorus, 4.7 times more Potassium, 14 times more Selenium and 4.2 times more Zinc than Boiled Bulgur.
• While 1 lb of Cooked Bulgur contains 9.2 times more Water than Roasted Buckwheat Groats.
• 1 pound of Boiled Bulgur lack sufficient amounts of Selenium
• Both Roasted Buckwheat Groats as well as Cooked Bulgur lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Buckwheat has 4.2 times more Energy, 11.3 times more Fat, 15.5 times more Omega 3, 8.1 times more Omega 6, 4 times more Carbohydrate, 2.3 times more Fiber and 3.8 times more Protein than Boiled Bulgur.
• 1 pound of Boiled Bulgur provide inadequate amounts of Omega 3 and Omega 6