Comparing Nutrients in 300 calories Buckwheat Flour VS Boiled Buckwheat

Weight per 300 calories

• Buckwheat Flour: 89.6g
• Boiled Buckwheat: 326g

Buckwheat Flour has 3.6 times more energy per 100g than Boiled Buckwheat. It has high energy density when compared to other foods. Cooked Buckwheat Groats having average energy density.

Discover which food has more nutrients per 300 calories - Buckwheat Flour or Boiled Buckwheat?

Macros Ratio

	Protein	Fat	Carbs
Buckwheat Flour	14%	8%	78%
Boiled Buckwheat	14%	6%	80%

Macro Nutrients

	Buckwheat Flour	Boiled Buckwheat	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.86% 2.78g	2.1% 2.02g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	1.37% 0.44g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	2.85% 0.046g	1.6g per day for Men 19-50 years
Omega 6	4.6% 0.79g	3.34% 0.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.6% 63.2g	50% 65g	130g per day for Men 19-50 years
Sugars	3.2% 2.33g	4.05% 2.93g	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	0.45% 0.33g	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	% 0.65g	g per day for Men 19-50 years
Sucrose	% 1.52g	% 1.3g	g per day for Men 19-50 years
Fiber	23.6% 8.96g	23% 8.8g	38g per day for Men 19-50 years
Protein	20% 11.3g	19.7% 11g	56g per day for Men 19-50 years

Vitamins

	Buckwheat Flour	Boiled Buckwheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	9.8% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.4% 5.5mg	19% 3.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.39mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	19.3% 0.25mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	45% 13.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12% 48.4μg	11.4% 45.7μg	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	1.9% 0.29mg	1.96% 0.29mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.22% 6.27μg	5.16% 6.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Buckwheat Flour	Boiled Buckwheat	Recommended Dietary Allowance
Calcium	3.67% 36.7mg	2.3% 23mg	1000mg per day for Men 19-50 years
Copper	51.2% 0.46mg	53% 0.48mg	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% 3.64mg	32.6% 2.6mg	8mg per day for Men 19-50 years
Magnesium	53.5% 225mg	39.6% 166mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	57% 1.3mg	2.3mg per day for Men 19-50 years
Molybdenum	88.8% 40μg	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% 302mg	32.6% 228mg	700mg per day for Men 19-50 years
Potassium	15% 517mg	8.44% 287mg	3400mg per day for Men 19-50 years
Selenium	9.3% 5.1μg	13% 7.17μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.85mg	0.87% 13mg	1500mg per day for Men 19-50 years
Zinc	25.4% 2.8mg	18% 2mg	11mg per day for Men 19-50 years
Water	0.27% 10g	6.67% 247g	3700g per day for Men 19-50 years

Buckwheat Flour VS Boiled Buckwheat Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Buckwheat Flour or Boiled Buckwheat?

Lets compare vitamin content per 300 calories of Buckwheat Flour vs Boiled Buckwheat:

• 300 calories of Buckwheat Flour have 2.9 times more Vitamin B1, 1.3 times more Vitamin B2, 1.8 times more Vitamin B3 and 2.1 times more Vitamin B6 than Boiled Buckwheat.
• While 300 kcal of Cooked Buckwheat Groats contain 3 times more Vitamin B5 than Whole-groat Buckwheat Flour.
• Both Buckwheat Flour and Boiled Buckwheat provide similar amounts of Vitamin B9 per 300 calories.
• Both Whole-groat Buckwheat Flour as well as Cooked Buckwheat Groats have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Buckwheat Flour vs Boiled Buckwheat:

• 300 calories of Buckwheat Flour have 1.4 times more Iron, 1.4 times more Magnesium, 1.4 times more Manganese, 1.3 times more Phosphorus, 1.8 times more Potassium and 1.4 times more Zinc than Boiled Buckwheat.
• While 300 kcal of Cooked Buckwheat Groats contain 1.4 times more Selenium and 24.7 times more Water than Whole-groat Buckwheat Flour.
• Both Buckwheat Flour and Boiled Buckwheat contain similar levels of Copper per 300 calories.
• Both Whole-groat Buckwheat Flour as well as Cooked Buckwheat Groats lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• Both Whole-groat Buckwheat Flour and Cooked Buckwheat Groats have similar amounts of macro-nutrients per 300 kcal
• Both Buckwheat Flour and Boiled Buckwheat offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 300 calories.
• Both Whole-groat Buckwheat Flour as well as Cooked Buckwheat Groats provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.