Comparing Nutrients in 7 ounces Buckwheat Flour VS Bulgur

Macros Ratio

	Protein	Fat	Carbs
Buckwheat Flour	14%	8%	78%
Bulgur	13%	3%	84%

Macro Nutrients

	Buckwheat Flour	Bulgur	Recommended Dietary Allowance
Energy	23% 665kcal	23.4% 679kcal	2900kcal per day for Men 19-50 years
Fat	6.34% 6.15g	2.72% 2.64g	97g per day for Men 19-50 years
Saturated Fat	4.2% 1.34g	1.44% 0.46g	32g per day for Men 19-50 years
Omega 3	8.8% 0.14g	2.85% 0.046g	1.6g per day for Men 19-50 years
Omega 6	10.2% 1.74g	6.05% 1.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	108% 140g	116% 151g	130g per day for Men 19-50 years
Sugars	7.1% 5.16g	1.12% 0.81g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	% 3.37g	NA	g per day for Men 19-50 years
Fiber	52.2% 20g	65.3% 25g	38g per day for Men 19-50 years
Protein	44.7% 25g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Buckwheat Flour	Bulgur	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69% 0.83mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.3% 12.2mg	63.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	41.3% 2.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89% 1.15mg	52.2% 0.68mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	100% 30μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	26.8% 107μg	13.4% 53.6μg	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	4.23% 0.64mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Buckwheat Flour	Bulgur	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	114% 1.02mg	74% 0.66mg	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	101% 8.06mg	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	119% 498mg	77.5% 325mg	420mg per day for Men 19-50 years
Manganese	175% 4.03mg	263% 6.05mg	2.3mg per day for Men 19-50 years
Molybdenum	197% 88.5μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	96% 669mg	85% 595mg	700mg per day for Men 19-50 years
Potassium	33.7% 1145mg	24% 814mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	8.3% 4.56μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	56.3% 6.2mg	35% 3.83mg	11mg per day for Men 19-50 years
Water	0.6% 22g	0.48% 18g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Buckwheat Flour vs Bulgur:

• Whole-groat Buckwheat Flour has 1.8 times more Vitamin B1, 1.7 times more Vitamin B2, 1.2 times more Vitamin B3, 1.7 times more Vitamin B6, 2 times more Vitamin B9, 5.3 times more Vitamin E and 3.7 times more Vitamin K than Dry Bulgur.
• While Dry Bulgur contains 2.4 times more Vitamin B5 than Whole-groat Buckwheat Flour.
• Both Whole-groat Buckwheat Flour as well as Dry Bulgur have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Buckwheat Flour vs Bulgur:

• Whole-groat Buckwheat Flour has 1.5 times more Copper, 1.7 times more Iron, 1.5 times more Magnesium, 1.4 times more Potassium, 2.5 times more Selenium and 1.6 times more Zinc than Dry Bulgur.
• While Dry Bulgur contains 1.5 times more Manganese and 1.5 times more Sodium than Whole-groat Buckwheat Flour.
• Both Whole-groat Buckwheat Flour and Dry Bulgur have similar amounts of Calcium and Phosphorus per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Whole-groat Buckwheat Flour has 2.3 times more Fat, 2.9 times more Saturated Fat, 3.1 times more Omega 3, 1.7 times more Omega 6 and 6.3 times more Sugars than Dry Bulgur.
• Both Whole-groat Buckwheat Flour and Dry Bulgur have similar amounts of Energy, Carbohydrate, Fiber and Protein per 7 oz.
• Both Whole-groat Buckwheat Flour as well as Dry Bulgur have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.