Comparing Nutrients in 5 ounces Buckwheat Flour VS 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	16.4% 475kcal	4.94% 143kcal	2900kcal per day for Men 19-50 years
Fat	4.53% 4.4g	0.95% 0.92g	97g per day for Men 19-50 years
Saturated Fat	3% 0.96g	NA	32g per day for Men 19-50 years
Omega 3	6.3% 0.1g	NA	1.6g per day for Men 19-50 years
Omega 6	7.3% 1.24g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77% 100g	21.7% 28g	130g per day for Men 19-50 years
Sugars	5.1% 3.7g	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	% 2.4g	NA	g per day for Men 19-50 years
Fiber	37.3% 14g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	32% 18g	9.8% 5.5g	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	49.3% 0.59mg	21.6% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.7% 0.27mg	3.6% 0.047mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.5% 8.7mg	8.05% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63.5% 0.82mg	10.6% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	71.3% 21.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19% 76.5μg	6.38% 25.5μg	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	3.02% 0.45mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.27% 9.92μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Buckwheat Flour	Cooked Teff	Recommended Dietary Allowance
Calcium	5.8% 58mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	35.6% 0.32mg	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	72% 5.75mg	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	84.7% 356mg	17% 71mg	420mg per day for Men 19-50 years
Manganese	125% 2.88mg	176% 4.05mg	2.3mg per day for Men 19-50 years
Molybdenum	140% 63.2μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	68.2% 478mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	24% 818mg	4.46% 152mg	3400mg per day for Men 19-50 years
Selenium	14.7% 8.08μg	NA	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	0.76% 11.3mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	14.3% 1.57mg	11mg per day for Men 19-50 years
Water	0.43% 16g	2.87% 106g	3700g per day for Men 19-50 years

Nutrient Comparison: Buckwheat Flour VS Cooked Teff per 5 oz

Compare the macro and micronutrient content in 5 oz of Buckwheat Flour versus 5 oz of Cooked Teff to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Buckwheat Flour vs Cooked Teff:

• 5 ounces of Buckwheat Flour have 2.3 times more Vitamin B1, 5.8 times more Vitamin B2, 6.8 times more Vitamin B3, 6 times more Vitamin B6 and 3 times more Vitamin B9 than Cooked Teff.
• Both Whole-groat Buckwheat Flour as well as Cooked Teff have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Buckwheat Flour vs Cooked Teff:

• 5 ounces of Buckwheat Flour have 2.3 times more Copper, 2 times more Iron, 5 times more Magnesium, 2.8 times more Phosphorus, 5.4 times more Potassium and 2.8 times more Zinc than Cooked Teff.
• While 5 oz of Cooked Teff contain 1.4 times more Manganese and 6.7 times more Water than Whole-groat Buckwheat Flour.
• Both Buckwheat Flour and Cooked Teff contain similar levels of Calcium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Buckwheat Flour have 3.3 times more Energy, 4.8 times more Fat, 3.6 times more Carbohydrate, 3.6 times more Fiber and 3.3 times more Protein than Cooked Teff.