Comparing Nutrients in 5 ounces Boiled Buckwheat VS Teff

Macros Ratio

	Protein	Fat	Carbs
Boiled Buckwheat	14%	6%	80%
Teff	14%	6%	80%

Macro Nutrients

	Boiled Buckwheat	Teff	Recommended Dietary Allowance
Energy	4.5% 130kcal	18% 520kcal	2900kcal per day for Men 19-50 years
Fat	0.91% 0.88g	3.48% 3.37g	97g per day for Men 19-50 years
Saturated Fat	0.59% 0.19g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	1.45% 0.25g	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	21.7% 28.3g	79.7% 104g	130g per day for Men 19-50 years
Sugars	1.76% 1.28g	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	0.2% 0.14g	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	% 0.28g	% 1.03g	g per day for Men 19-50 years
Sucrose	% 0.57g	% 0.88g	g per day for Men 19-50 years
Fiber	10% 3.83g	30% 11.3g	38g per day for Men 19-50 years
Protein	8.56% 4.8g	33.7% 19g	56g per day for Men 19-50 years

Vitamins

	Boiled Buckwheat	Teff	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	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.25% 0.055mg	29.4% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.33% 1.33mg	29.8% 4.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.51mg	26.7% 1.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.4% 0.11mg	52.6% 0.68mg	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	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	0.85% 0.13mg	0.76% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.24% 2.7μg	2.24% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Buckwheat	Teff	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	25.5% 255mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	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	14% 1.13mg	135% 11mg	8mg per day for Men 19-50 years
Magnesium	17.2% 72.3mg	62% 261mg	420mg per day for Men 19-50 years
Manganese	25% 0.57mg	569% 13mg	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	87% 608mg	700mg per day for Men 19-50 years
Potassium	3.67% 125mg	18% 605mg	3400mg per day for Men 19-50 years
Selenium	5.67% 3.1μg	11.3% 6.24μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	7.86% 0.86mg	46.8% 5.15mg	11mg per day for Men 19-50 years
Water	2.9% 107g	0.34% 12.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Buckwheat VS Teff per 5 oz

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

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

• 5 oz of Raw Teff contain 9.8 times more Vitamin B1, 6.9 times more Vitamin B2, 3.6 times more Vitamin B3, 2.6 times more Vitamin B5 and 6.3 times more Vitamin B6 than Cooked Buckwheat Groats.
• Both Cooked Buckwheat Groats as well as Raw Teff have insufficient amounts of Vitamin A, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Boiled Buckwheat vs Teff:

• 5 ounces of Boiled Buckwheat have 8.6 times more Water than Teff.
• While 5 oz of Raw Teff contain 25.7 times more Calcium, 5.5 times more Copper, 9.5 times more Iron, 3.6 times more Magnesium, 22.9 times more Manganese, 6.1 times more Phosphorus, 4.9 times more Potassium, 2 times more Selenium and 6 times more Zinc than Cooked Buckwheat Groats.
• 5 ounces of Boiled Buckwheat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Teff contain 4 times more Energy, 3.8 times more Fat, 9.6 times more Omega 3, 5.4 times more Omega 6, 3.7 times more Carbohydrate, 2 times more Sugars, 3 times more Fiber and 3.9 times more Protein than Cooked Buckwheat Groats.
• 5 ounces of Boiled Buckwheat provide inadequate amounts of Omega 3 and Omega 6