Comparing Nutrients in 5 ounces Boiled Buckwheat VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Boiled Buckwheat	14%	6%	80%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Boiled Buckwheat	Florida Oranges	Recommended Dietary Allowance
Energy	4.5% 130kcal	2.25% 65.2kcal	2900kcal per day for Men 19-50 years
Fat	0.91% 0.88g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.59% 0.19g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	1.45% 0.25g	0.26% 0.044g	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	12.6% 16.4g	130g per day for Men 19-50 years
Sugars	1.76% 1.28g	18% 13g	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	NA	g per day for Men 19-50 years
Fiber	10% 3.83g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	8.56% 4.8g	1.77% 0.99g	56g per day for Men 19-50 years

Vitamins

	Boiled Buckwheat	Florida Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.73% 15.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.72% 0.057mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.25% 0.055mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.33% 1.33mg	3.54% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.51mg	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.4% 0.11mg	5.56% 0.072mg	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	4.96% 20μg	6.02% 24μg	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	71% 63.8mg	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	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.24% 2.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Buckwheat	Florida Oranges	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	6.14% 0.055mg	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	1.6% 0.13mg	8mg per day for Men 19-50 years
Magnesium	17.2% 72.3mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	25% 0.57mg	1.48% 0.034mg	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	14% 99mg	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	3.67% 125mg	7.05% 240mg	3400mg per day for Men 19-50 years
Selenium	5.67% 3.1μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	7.86% 0.86mg	1.03% 0.11mg	11mg per day for Men 19-50 years
Water	2.9% 107g	3.34% 124g	3700g per day for Men 19-50 years

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

• Cooked Buckwheat Groats have 2.4 times more Vitamin B3, 1.4 times more Vitamin B5, 1.5 times more Vitamin B6 and more Vitamin K than Raw Florida Oranges.
• While Raw Florida Oranges contain more Vitamin A, 2.5 times more Vitamin B1, more Vitamin C and 2 times more Vitamin E than Cooked Buckwheat Groats.
• Both Cooked Buckwheat Groats and Raw Florida Oranges have similar amounts of Vitamin B2 and Vitamin B9 per 5 oz.
• Both Cooked Buckwheat Groats as well as Raw Florida Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Buckwheat vs Florida Oranges:

• Cooked Buckwheat Groats have 3.7 times more Copper, 8.9 times more Iron, 5.1 times more Magnesium, 16.8 times more Manganese, 5.8 times more Phosphorus, 4.4 times more Selenium and 7.6 times more Zinc than Raw Florida Oranges.
• While Raw Florida Oranges contain 6.1 times more Calcium and 1.9 times more Potassium than Cooked Buckwheat Groats.
• Both Cooked Buckwheat Groats and Raw Florida Oranges have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cooked Buckwheat Groats have 2 times more Energy, 5.6 times more Omega 6, 1.7 times more Carbohydrate and 4.8 times more Protein than Raw Florida Oranges.
• While Raw Florida Oranges contain 10.2 times more Sugars than Cooked Buckwheat Groats.
• Both Cooked Buckwheat Groats and Raw Florida Oranges have similar amounts of Fiber per 5 oz.
• Both Cooked Buckwheat Groats as well as Raw Florida Oranges have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.