Comparing Nutrients in 300 calories Buckwheat Flour VS Cooked Teff

Weight per 300 calories

• Buckwheat Flour: 89.6g
• Cooked Teff: 297g

Buckwheat Flour has 3.3 times more energy per 100g than Cooked Teff. It has high energy density when compared to other foods. Cooked Teff having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Buckwheat Flour	14%	8%	78%
Cooked Teff	15%	6%	79%

Macro Nutrients

	Buckwheat Flour	Cooked Teff	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.86% 2.78g	2% 1.93g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	NA	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	NA	1.6g per day for Men 19-50 years
Omega 6	4.6% 0.79g	NA	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	45.4% 59g	130g per day for Men 19-50 years
Sugars	3.2% 2.33g	NA	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	% 1.52g	NA	g per day for Men 19-50 years
Fiber	23.6% 8.96g	22% 8.3g	38g per day for Men 19-50 years
Protein	20% 11.3g	20.5% 11.5g	56g per day for Men 19-50 years

Vitamins

	Buckwheat Flour	Cooked Teff	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	45.3% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	7.54% 0.098mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.4% 5.5mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.39mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	22% 0.29mg	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	13.4% 53.5μg	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	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	1.9% 0.29mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.22% 6.27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Buckwheat Flour	Cooked Teff	Recommended Dietary Allowance
Calcium	3.67% 36.7mg	14.6% 146mg	1000mg per day for Men 19-50 years
Copper	51.2% 0.46mg	74.6% 0.67mg	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% 3.64mg	76% 6.1mg	8mg per day for Men 19-50 years
Magnesium	53.5% 225mg	35.4% 149mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	369% 8.5mg	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	51% 356mg	700mg per day for Men 19-50 years
Potassium	15% 517mg	9.35% 318mg	3400mg per day for Men 19-50 years
Selenium	9.3% 5.1μg	NA	55μg per day for Men 19-50 years
Sodium	0.66% 9.85mg	1.6% 23.8mg	1500mg per day for Men 19-50 years
Zinc	25.4% 2.8mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	0.27% 10g	6% 223g	3700g per day for Men 19-50 years

Buckwheat Flour VS Cooked Teff Nutrients Per 300 Kcal

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

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

• 300 calories of Buckwheat Flour have 1.7 times more Vitamin B2, 2 times more Vitamin B3 and 1.8 times more Vitamin B6 than Cooked Teff.
• While 300 kcal of Cooked Teff contain 1.5 times more Vitamin B1 than Whole-groat Buckwheat Flour.
• Both Buckwheat Flour and Cooked Teff provide similar amounts of Vitamin B9 per 300 calories.
• Both Whole-groat Buckwheat Flour as well as Cooked Teff have insufficient amounts of Vitamin A and Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Buckwheat Flour vs Cooked Teff:

• 300 calories of Buckwheat Flour have 1.5 times more Magnesium and 1.6 times more Potassium than Cooked Teff.
• While 300 kcal of Cooked Teff contain 4 times more Calcium, 1.5 times more Copper, 1.7 times more Iron, 4.7 times more Manganese and 22.3 times more Water than Whole-groat Buckwheat Flour.
• Both Buckwheat Flour and Cooked Teff contain similar levels of Phosphorus and Zinc per 300 calories.
• 300 calories of Buckwheat Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• Both Whole-groat Buckwheat Flour and Cooked Teff have similar amounts of macro-nutrients per 300 kcal
• Both Buckwheat Flour and Cooked Teff offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 300 calories.