Comparing Nutrients in 5 ounces Teff VS Buckwheat Flour

Macros Ratio

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

Macro Nutrients

	Teff	Buckwheat Flour	Recommended Dietary Allowance
Energy	18% 520kcal	16.4% 475kcal	2900kcal per day for Men 19-50 years
Fat	3.48% 3.37g	4.53% 4.4g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	3% 0.96g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	6.3% 0.1g	1.6g per day for Men 19-50 years
Omega 6	7.8% 1.33g	7.3% 1.24g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.7% 104g	77% 100g	130g per day for Men 19-50 years
Sugars	3.6% 2.6g	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	0.92% 0.67g	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	% 1.03g	NA	g per day for Men 19-50 years
Sucrose	% 0.88g	% 2.4g	g per day for Men 19-50 years
Fiber	30% 11.3g	37.3% 14g	38g per day for Men 19-50 years
Protein	33.7% 19g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Teff	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	46% 0.55mg	49.3% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.4% 0.38mg	20.7% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.8% 4.77mg	54.5% 8.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.7% 1.34mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.6% 0.68mg	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	NA	19% 76.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.76% 0.11mg	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

	Teff	Buckwheat Flour	Recommended Dietary Allowance
Calcium	25.5% 255mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	128% 1.15mg	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	135% 11mg	72% 5.75mg	8mg per day for Men 19-50 years
Magnesium	62% 261mg	84.7% 356mg	420mg per day for Men 19-50 years
Manganese	569% 13mg	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	87% 608mg	68.2% 478mg	700mg per day for Men 19-50 years
Potassium	18% 605mg	24% 818mg	3400mg per day for Men 19-50 years
Selenium	11.3% 6.24μg	14.7% 8.08μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	46.8% 5.15mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	0.34% 12.5g	0.43% 16g	3700g per day for Men 19-50 years

Nutrient Comparison: Teff VS Buckwheat Flour per 5 oz

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

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

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

Comparing minerals per 5 ounces for Teff vs Buckwheat Flour:

• 5 ounces of Teff have 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 Buckwheat Flour.
• While 5 oz of Whole-groat Buckwheat Flour contain 1.4 times more Magnesium, 1.4 times more Potassium and 1.3 times more Selenium than Raw Teff.
• Both Teff and Buckwheat Flour contain similar levels of Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

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