Comparing Nutrients in 5 ounces Boiled Buckwheat VS 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	4.5% 130kcal	16.4% 475kcal	2900kcal per day for Men 19-50 years
Fat	0.91% 0.88g	4.53% 4.4g	97g per day for Men 19-50 years
Saturated Fat	0.59% 0.19g	3% 0.96g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	6.3% 0.1g	1.6g per day for Men 19-50 years
Omega 6	1.45% 0.25g	7.3% 1.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.7% 28.3g	77% 100g	130g per day for Men 19-50 years
Sugars	1.76% 1.28g	5.1% 3.7g	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	0.2% 0.14g	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	% 0.28g	NA	g per day for Men 19-50 years
Sucrose	% 0.57g	% 2.4g	g per day for Men 19-50 years
Fiber	10% 3.83g	37.3% 14g	38g per day for Men 19-50 years
Protein	8.56% 4.8g	32% 18g	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	4.72% 0.057mg	49.3% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.25% 0.055mg	20.7% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.33% 1.33mg	54.5% 8.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.51mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.4% 0.11mg	63.5% 0.82mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	71.3% 21.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.96% 20μg	19% 76.5μg	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	0.85% 0.13mg	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.24% 2.7μg	8.27% 9.92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Buckwheat	Buckwheat Flour	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	81% 0.73mg	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	14% 1.13mg	72% 5.75mg	8mg per day for Men 19-50 years
Magnesium	17.2% 72.3mg	84.7% 356mg	420mg per day for Men 19-50 years
Manganese	25% 0.57mg	125% 2.88mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	140% 63.2μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	14% 99mg	68.2% 478mg	700mg per day for Men 19-50 years
Potassium	3.67% 125mg	24% 818mg	3400mg per day for Men 19-50 years
Selenium	5.67% 3.1μg	14.7% 8.08μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	7.86% 0.86mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	2.9% 107g	0.43% 16g	3700g per day for Men 19-50 years

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

• Whole-groat Buckwheat Flour contains 10.4 times more Vitamin B1, 4.9 times more Vitamin B2, 6.5 times more Vitamin B3, 7.6 times more Vitamin B6, 3.9 times more Vitamin B9, 3.6 times more Vitamin E and 3.7 times more Vitamin K than Cooked Buckwheat Groats.
• Both Cooked Buckwheat Groats and Whole-groat Buckwheat Flour have similar amounts of Vitamin B5 per 5 oz.
• Both Cooked Buckwheat Groats as well as Whole-groat Buckwheat Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Buckwheat vs Buckwheat Flour:

• Cooked Buckwheat Groats have 6.8 times more Water than Whole-groat Buckwheat Flour.
• While Whole-groat Buckwheat Flour contains 5.9 times more Calcium, 3.5 times more Copper, 5.1 times more Iron, 4.9 times more Magnesium, 5 times more Manganese, 4.8 times more Phosphorus, 6.6 times more Potassium, 2.6 times more Selenium and 5.1 times more Zinc than Cooked Buckwheat Groats.

Comparison of macro-nutrients per 5 ounces:

• Whole-groat Buckwheat Flour contains 3.6 times more Energy, 5 times more Fat, 5.1 times more Saturated Fat, 5.1 times more Omega 3, 5 times more Omega 6, 3.5 times more Carbohydrate, 2.9 times more Sugars, 3.7 times more Fiber and 3.7 times more Protein than Cooked Buckwheat Groats.
• Both Cooked Buckwheat Groats as well as Whole-groat Buckwheat Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.