Comparing Nutrients in 300 calories Boiled Buckwheat VS Buckwheat Flour

Weight per 300 calories

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

Whole-groat Buckwheat Flour has 3.6 times more energy per unit of mass than Cooked Buckwheat Groats, which is high in comparison to other foods. Boiled Buckwheat having average energy density.

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

	Boiled Buckwheat	Buckwheat Flour	Recommended Dietary Allowance
Calcium	2.3% 23mg	3.67% 36.7mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	51.2% 0.46mg	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	32.6% 2.6mg	45.4% 3.64mg	8mg per day for Men 19-50 years
Magnesium	39.6% 166mg	53.5% 225mg	420mg per day for Men 19-50 years
Manganese	57% 1.3mg	79% 1.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	88.8% 40μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	32.6% 228mg	43% 302mg	700mg per day for Men 19-50 years
Potassium	8.44% 287mg	15% 517mg	3400mg per day for Men 19-50 years
Selenium	13% 7.17μg	9.3% 5.1μg	55μg per day for Men 19-50 years
Sodium	0.87% 13mg	0.66% 9.85mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	25.4% 2.8mg	11mg per day for Men 19-50 years
Water	6.67% 247g	0.27% 10g	3700g per day for Men 19-50 years

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

• Cooked Buckwheat Groats have 3 times more Vitamin B5 than Whole-groat Buckwheat Flour.
• While Whole-groat Buckwheat Flour contains 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 Cooked Buckwheat Groats.
• Both Cooked Buckwheat Groats and Whole-groat Buckwheat Flour have similar amounts of Vitamin B9 and Vitamin K per 300 kcal.
• Both Cooked Buckwheat Groats as well as Whole-groat Buckwheat Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 300 kcal.

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

• Cooked Buckwheat Groats have 1.4 times more Selenium and 24.7 times more Water than Whole-groat Buckwheat Flour.
• While Whole-groat Buckwheat Flour contains 1.6 times more Calcium, 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 Cooked Buckwheat Groats.
• Both Cooked Buckwheat Groats and Whole-groat Buckwheat Flour have similar amounts of Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cooked Buckwheat Groats have 1.3 times more Sugars than Whole-groat Buckwheat Flour.
• While Whole-groat Buckwheat Flour contains 1.4 times more Omega 3 and 1.4 times more Omega 6 than Cooked Buckwheat Groats.
• Both Cooked Buckwheat Groats and Whole-groat Buckwheat Flour have similar amounts of Energy, Carbohydrate, Fiber and Protein per 300 kcal.
• Both Cooked Buckwheat Groats as well as Whole-groat Buckwheat Flour have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.