Comparing Nutrients in 300 calories Roasted Buckwheat VS Boiled Buckwheat

Weight per 300 calories

• Roasted Buckwheat: 86.7g
• Boiled Buckwheat: 326g

Roasted Buckwheat has 3.8 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.

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

Macros Ratio

	Protein	Fat	Carbs
Roasted Buckwheat	13%	7%	80%
Boiled Buckwheat	14%	6%	80%

Macro Nutrients

	Roasted Buckwheat	Boiled Buckwheat	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.42% 2.35g	2.1% 2.02g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	1.37% 0.44g	32g per day for Men 19-50 years
Omega 3	3.36% 0.054g	2.85% 0.046g	1.6g per day for Men 19-50 years
Omega 6	3.9% 0.66g	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	50% 65g	50% 65g	130g per day for Men 19-50 years
Sugars	NA	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	NA	% 1.3g	g per day for Men 19-50 years
Fiber	23.5% 8.93g	23% 8.8g	38g per day for Men 19-50 years
Protein	18% 10g	19.7% 11g	56g per day for Men 19-50 years

Vitamins

	Roasted Buckwheat	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	16% 0.19mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	9.8% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.45mg	19% 3.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.3% 1.07mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.5% 0.31mg	19.3% 0.25mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.1% 36.4μg	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	NA	1.96% 0.29mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.16% 6.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Buckwheat	Boiled Buckwheat	Recommended Dietary Allowance
Calcium	1.47% 14.7mg	2.3% 23mg	1000mg per day for Men 19-50 years
Copper	60% 0.54mg	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	26.8% 2.14mg	32.6% 2.6mg	8mg per day for Men 19-50 years
Magnesium	45.6% 192mg	39.6% 166mg	420mg per day for Men 19-50 years
Manganese	61% 1.4mg	57% 1.3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	39.5% 277mg	32.6% 228mg	700mg per day for Men 19-50 years
Potassium	8.16% 277mg	8.44% 287mg	3400mg per day for Men 19-50 years
Selenium	13.2% 7.3μg	13% 7.17μg	55μg per day for Men 19-50 years
Sodium	0.64% 9.54mg	0.87% 13mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	18% 2mg	11mg per day for Men 19-50 years
Water	0.2% 7.3g	6.67% 247g	3700g per day for Men 19-50 years

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

• Roasted Buckwheat Groats have 1.5 times more Vitamin B1, 1.8 times more Vitamin B2, 1.5 times more Vitamin B3 and 1.2 times more Vitamin B6 than Cooked Buckwheat Groats.
• While Cooked Buckwheat Groats contain 1.3 times more Vitamin B9 than Roasted Buckwheat Groats.
• Both Roasted Buckwheat Groats and Cooked Buckwheat Groats have similar amounts of Vitamin B5 per 300 kcal.
• Both Roasted Buckwheat Groats as well as Cooked Buckwheat Groats have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

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

• Roasted Buckwheat Groats have 1.2 times more Phosphorus than Cooked Buckwheat Groats.
• While Cooked Buckwheat Groats contain 33.8 times more Water than Roasted Buckwheat Groats.
• Both Roasted Buckwheat Groats and Cooked Buckwheat Groats have similar amounts of Copper, Iron, Magnesium, Manganese, Potassium, Selenium and Zinc per 300 kcal.
• Both Roasted Buckwheat Groats as well as Cooked Buckwheat Groats have insufficient amounts of Calcium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

Both Roasted Buckwheat Groats and Cooked Buckwheat Groats have similar amounts of macro-nutrients per 300 kcal
• Both Roasted Buckwheat Groats and Cooked Buckwheat Groats have similar amounts of Energy, Omega 3, Omega 6, Carbohydrate, Fiber and Protein per 300 kcal.
• Both Roasted Buckwheat Groats as well as Cooked Buckwheat Groats have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.