Comparing Nutrients in 300 calories Buckwheat VS Oranges

Weight per 300 calories

• Buckwheat: 87.5g
• Oranges: 638g

Buckwheat has 7.3 times more energy per 100g than Oranges. It has high energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 300 calories - Buckwheat or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Buckwheat	14%	8%	78%
Oranges	7%	2%	91%

Macro Nutrients

	Buckwheat	Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.07% 2.97g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	2.03% 0.65g	0.3% 0.096g	32g per day for Men 19-50 years
Omega 3	4.26% 0.068g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	4.94% 0.84g	0.68% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62.5g	57.7% 75g	130g per day for Men 19-50 years
Sugars	NA	82.3% 59.7g	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	23% 8.75g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	20.7% 11.6g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Buckwheat	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.8% 70.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.36% 0.088mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.6% 0.37mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.4% 6.14mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.5% 1.08mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	29.5% 0.38mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	54.2% 16.3μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.56% 26.2μg	48% 191μg	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	377% 340mg	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	7.66% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Buckwheat	Oranges	Recommended Dietary Allowance
Calcium	1.57% 15.7mg	25.5% 255mg	1000mg per day for Men 19-50 years
Copper	107% 0.96mg	32% 0.29mg	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	24% 1.92mg	7.98% 0.64mg	8mg per day for Men 19-50 years
Magnesium	48% 202mg	15% 64mg	420mg per day for Men 19-50 years
Manganese	49.4% 1.14mg	6.94% 0.16mg	2.3mg per day for Men 19-50 years
Molybdenum	107% 48.3μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	43.4% 303mg	12.8% 89.4mg	700mg per day for Men 19-50 years
Potassium	12% 402mg	34% 1155mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	0.058% 0.87mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	4.06% 0.45mg	11mg per day for Men 19-50 years
Water	0.23% 8.53g	15% 554g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Buckwheat vs Oranges:

• Buckwheat has 1.5 times more Vitamin B2 and 3.4 times more Vitamin B3 than Raw Oranges.
• While Raw Oranges contain more Vitamin A, 6.3 times more Vitamin B1, 1.5 times more Vitamin B5, 2.1 times more Vitamin B6, 7.3 times more Vitamin B9 and more Vitamin C than Buckwheat.
• Both Buckwheat as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Buckwheat vs Oranges:

• Buckwheat has 3.3 times more Copper, 3 times more Iron, 3.2 times more Magnesium, 7.1 times more Manganese, 3.4 times more Phosphorus, 2.3 times more Selenium and 4.7 times more Zinc than Raw Oranges.
• While Raw Oranges contain 16.2 times more Calcium, 2.9 times more Potassium and 64.9 times more Water than Buckwheat.

Comparison of macro-nutrients per 300 calories:

• Buckwheat has 3.9 times more Fat, 1.5 times more Omega 3, 7.3 times more Omega 6 and 1.9 times more Protein than Raw Oranges.
• While Raw Oranges contain 1.8 times more Fiber than Buckwheat.
• Both Buckwheat and Raw Oranges have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Buckwheat as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.