Comparing Nutrients in 5 ounces Buckwheat Flour VS Teff

Macros Ratio

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

Macro Nutrients

	Buckwheat Flour	Teff	Recommended Dietary Allowance
Energy	16.4% 475kcal	18% 520kcal	2900kcal per day for Men 19-50 years
Fat	4.53% 4.4g	3.48% 3.37g	97g per day for Men 19-50 years
Saturated Fat	3% 0.96g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	6.3% 0.1g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	7.3% 1.24g	7.8% 1.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	77% 100g	79.7% 104g	130g per day for Men 19-50 years
Sugars	5.1% 3.7g	3.6% 2.6g	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	0.92% 0.67g	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	% 1.03g	g per day for Men 19-50 years
Sucrose	% 2.4g	% 0.88g	g per day for Men 19-50 years
Fiber	37.3% 14g	30% 11.3g	38g per day for Men 19-50 years
Protein	32% 18g	33.7% 19g	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	49.3% 0.59mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.7% 0.27mg	29.4% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.5% 8.7mg	29.8% 4.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	26.7% 1.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63.5% 0.82mg	52.6% 0.68mg	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	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	3.02% 0.45mg	0.76% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.27% 9.92μg	2.24% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Buckwheat Flour	Teff	Recommended Dietary Allowance
Calcium	5.8% 58mg	25.5% 255mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	128% 1.15mg	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	135% 11mg	8mg per day for Men 19-50 years
Magnesium	84.7% 356mg	62% 261mg	420mg per day for Men 19-50 years
Manganese	125% 2.88mg	569% 13mg	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	87% 608mg	700mg per day for Men 19-50 years
Potassium	24% 818mg	18% 605mg	3400mg per day for Men 19-50 years
Selenium	14.7% 8.08μg	11.3% 6.24μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	46.8% 5.15mg	11mg per day for Men 19-50 years
Water	0.43% 16g	0.34% 12.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Buckwheat Flour VS Teff per 5 oz

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

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

• 5 ounces of Buckwheat Flour have 1.8 times more Vitamin B3, 1.2 times more Vitamin B6, 4 times more Vitamin E and 3.7 times more Vitamin K than Teff.
• While 5 oz of Raw Teff contain 1.4 times more Vitamin B2 and 2.1 times more Vitamin B5 than Whole-groat Buckwheat Flour.
• Both Buckwheat Flour and Teff provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Teff have insufficient amounts of Vitamin E and Vitamin K
• Both Whole-groat Buckwheat Flour as well as Raw Teff have insufficient amounts of Vitamin A in five ounces.

Comparing minerals per 5 ounces for Buckwheat Flour vs Teff:

• 5 ounces of Buckwheat Flour have 1.4 times more Magnesium, 1.4 times more Potassium and 1.3 times more Selenium than Teff.
• While 5 oz of Raw Teff contain 4.4 times more Calcium, 1.6 times more Copper, 1.9 times more Iron, 4.6 times more Manganese and 1.3 times more Phosphorus than Whole-groat Buckwheat Flour.
• Both Buckwheat Flour and Teff contain similar levels of Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Buckwheat Flour have 1.3 times more Fat, 1.5 times more Saturated Fat, 1.4 times more Sugars and 1.3 times more Fiber than Teff.
• While 5 oz of Raw Teff contain 1.9 times more Omega 3 than Whole-groat Buckwheat Flour.
• Both Buckwheat Flour and Teff offer comparable quantities of Energy, Omega 6, Carbohydrate and Protein per five ounces.