Comparing Nutrients in 300 calories Buckwheat Flour VS Teff

Weight per 300 calories

• Buckwheat Flour: 89.6g
• Teff: 81.7g

Both foods have similar energy densities which is high in comparison to other foods.

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

Macros Ratio

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

Macro Nutrients

	Buckwheat Flour	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% 1.95g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	6.9% 0.11g	1.6g per day for Men 19-50 years
Omega 6	4.6% 0.79g	4.5% 0.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	48.6% 63.2g	46% 59.8g	130g per day for Men 19-50 years
Sugars	3.2% 2.33g	2.07% 1.5g	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	0.53% 0.38g	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	% 0.6g	g per day for Men 19-50 years
Sucrose	% 1.52g	% 0.51g	g per day for Men 19-50 years
Fiber	23.6% 8.96g	17.2% 6.54g	38g per day for Men 19-50 years
Protein	20% 11.3g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Buckwheat Flour	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	26.6% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.4% 5.5mg	17% 2.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.39mg	15.4% 0.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	30.3% 0.39mg	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	0.44% 0.065mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.22% 6.27μg	1.3% 1.55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Buckwheat Flour	Teff	Recommended Dietary Allowance
Calcium	3.67% 36.7mg	14.7% 147mg	1000mg per day for Men 19-50 years
Copper	51.2% 0.46mg	73.6% 0.66mg	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	78% 6.24mg	8mg per day for Men 19-50 years
Magnesium	53.5% 225mg	36% 150mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	328% 7.55mg	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	50% 351mg	700mg per day for Men 19-50 years
Potassium	15% 517mg	10.3% 349mg	3400mg per day for Men 19-50 years
Selenium	9.3% 5.1μg	6.54% 3.6μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.85mg	0.65% 9.8mg	1500mg per day for Men 19-50 years
Zinc	25.4% 2.8mg	27% 2.97mg	11mg per day for Men 19-50 years
Water	0.27% 10g	0.19% 7.2g	3700g per day for Men 19-50 years

Buckwheat Flour VS Teff Nutrients Per 300 Kcal

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

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

• 300 calories of Buckwheat Flour have 2 times more Vitamin B3 and 1.3 times more Vitamin B6 than Teff.
• While 300 kcal of Raw Teff contain 1.3 times more Vitamin B2 and 2 times more Vitamin B5 than Whole-groat Buckwheat Flour.
• Both Buckwheat Flour and Teff provide similar amounts of Vitamin B1 per 300 calories.
• Both Whole-groat Buckwheat Flour as well as Raw Teff have insufficient amounts of Vitamin A, Vitamin E and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Buckwheat Flour vs Teff:

• 300 calories of Buckwheat Flour have 1.5 times more Magnesium, 1.5 times more Potassium and 1.4 times more Selenium than Teff.
• While 300 kcal of Raw Teff contain 4 times more Calcium, 1.4 times more Copper, 1.7 times more Iron and 4.2 times more Manganese than Whole-groat Buckwheat Flour.
• Both Buckwheat Flour and 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:

• 300 calories of Buckwheat Flour have 1.4 times more Fiber than Teff.
• While 300 kcal of Raw Teff contain 1.7 times more Omega 3 than Whole-groat Buckwheat Flour.
• Both Buckwheat Flour and Teff offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• 300 calories of Buckwheat Flour provide inadequate amounts of Omega 3
• Both Whole-groat Buckwheat Flour as well as Raw Teff provide inadequate amounts of Omega 6 in 300 calories.