Comparing Nutrients in 500 calories Roasted Buckwheat VS Bulgur

Weight per 500 calories

• Roasted Buckwheat: 145g
• Bulgur: 146g

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

Which food has more nutrients per 500 calories - Roasted Buckwheat or Bulgur?

Macros Ratio

	Protein	Fat	Carbs
Roasted Buckwheat	13%	7%	80%
Bulgur	13%	3%	84%

Macro Nutrients

	Roasted Buckwheat	Bulgur	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.04% 3.9g	2% 1.94g	97g per day for Men 19-50 years
Saturated Fat	2.67% 0.85g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	5.6% 0.09g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	6.5% 1.1g	4.45% 0.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.3% 108g	85.3% 111g	130g per day for Men 19-50 years
Sugars	NA	0.83% 0.6g	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	NA	NA	g per day for Men 19-50 years
Fiber	39% 15g	48% 18.3g	38g per day for Men 19-50 years
Protein	30.3% 17g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Roasted Buckwheat	Bulgur	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	28.3% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.4% 7.42mg	46.7% 7.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.5% 1.78mg	30.4% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.2% 0.51mg	38.5% 0.5mg	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	15% 60.7μg	9.87% 39.5μg	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	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	0.58% 0.088mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.3% 2.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Buckwheat	Bulgur	Recommended Dietary Allowance
Calcium	2.46% 24.6mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	54.4% 0.49mg	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	44.6% 3.57mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	76% 319mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	102% 2.34mg	194% 4.46mg	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	66% 461mg	62.7% 439mg	700mg per day for Men 19-50 years
Potassium	13.6% 462mg	17.6% 599mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	6.1% 3.36μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	1.66% 25mg	1500mg per day for Men 19-50 years
Zinc	31.8% 3.5mg	25.7% 2.82mg	11mg per day for Men 19-50 years
Water	0.33% 12g	0.36% 13g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Roasted Buckwheat vs Bulgur:

• Roasted Buckwheat Groats have 2.3 times more Vitamin B2 and 1.5 times more Vitamin B9 than Dry Bulgur.
• Both Roasted Buckwheat Groats and Dry Bulgur have similar amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B6 per 500 kcal.
• Both Roasted Buckwheat Groats as well as Dry Bulgur have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Roasted Buckwheat vs Bulgur:

• Roasted Buckwheat Groats have 1.8 times more Copper, 1.3 times more Magnesium, 3.6 times more Selenium and 1.2 times more Zinc than Dry Bulgur.
• While Dry Bulgur contains 2.1 times more Calcium, 1.9 times more Manganese and 1.3 times more Potassium than Roasted Buckwheat Groats.
• Both Roasted Buckwheat Groats and Dry Bulgur have similar amounts of Iron and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Roasted Buckwheat Groats have 2.7 times more Omega 3 and 1.5 times more Omega 6 than Dry Bulgur.
• Both Roasted Buckwheat Groats and Dry Bulgur have similar amounts of Energy, Carbohydrate, Fiber and Protein per 500 kcal.
• Both Roasted Buckwheat Groats as well as Dry Bulgur have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.