Comparing Nutrients in 7 ounces Buckwheat Flour VS Teff

Macros Ratio

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

Macro Nutrients

	Buckwheat Flour	Teff	Recommended Dietary Allowance
Energy	23% 665kcal	25% 728kcal	2900kcal per day for Men 19-50 years
Fat	6.34% 6.15g	4.87% 4.72g	97g per day for Men 19-50 years
Saturated Fat	4.2% 1.34g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	8.8% 0.14g	16.7% 0.27g	1.6g per day for Men 19-50 years
Omega 6	10.2% 1.74g	11% 1.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	108% 140g	112% 145g	130g per day for Men 19-50 years
Sugars	7.1% 5.16g	5.04% 3.65g	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	1.3% 0.93g	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	% 1.45g	g per day for Men 19-50 years
Sucrose	% 3.37g	% 1.23g	g per day for Men 19-50 years
Fiber	52.2% 20g	41.8% 16g	38g per day for Men 19-50 years
Protein	44.7% 25g	47% 26.4g	56g per day for Men 19-50 years

Vitamins

	Buckwheat Flour	Teff	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	64.5% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	41.2% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.3% 12.2mg	41.7% 6.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89% 1.15mg	73.6% 0.96mg	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	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	4.23% 0.64mg	1.06% 0.16mg	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	Teff	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	35.7% 357mg	1000mg per day for Men 19-50 years
Copper	114% 1.02mg	179% 1.6mg	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	189% 15mg	8mg per day for Men 19-50 years
Magnesium	119% 498mg	87% 365mg	420mg per day for Men 19-50 years
Manganese	175% 4.03mg	797% 18.3mg	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	122% 851mg	700mg per day for Men 19-50 years
Potassium	33.7% 1145mg	25% 847mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	16% 8.73μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	56.3% 6.2mg	65.5% 7.2mg	11mg per day for Men 19-50 years
Water	0.6% 22g	0.47% 17.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Buckwheat Flour VS Teff per 7 oz

Compare the macro and micronutrient content in 7 oz of Buckwheat Flour versus 7 oz of Teff to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Buckwheat Flour have 1.8 times more Vitamin B3, 1.2 times more Vitamin B6, 4 times more Vitamin E and 3.7 times more Vitamin K than Teff.
• While 7 oz of Raw Teff contain 1.4 times more Vitamin B2 and 2.1 times more Vitamin B5 than Whole-groat Buckwheat Flour.
• Both Buckwheat Flour and Teff provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Teff have insufficient amounts of Vitamin E and Vitamin K
• Both Whole-groat Buckwheat Flour as well as Raw Teff have insufficient amounts of Vitamin A in seven ounces.

Comparing minerals per 7 ounces for Buckwheat Flour vs Teff:

• 7 ounces of Buckwheat Flour have 1.4 times more Magnesium, 1.4 times more Potassium and 1.3 times more Selenium than Teff.
• While 7 oz of Raw Teff contain 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 Whole-groat Buckwheat Flour.
• Both Buckwheat Flour and Teff contain similar levels of Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Buckwheat Flour have 1.3 times more Fat, 1.5 times more Saturated Fat, 1.4 times more Sugars and 1.3 times more Fiber than Teff.
• While 7 oz of Raw Teff contain 1.9 times more Omega 3 than Whole-groat Buckwheat Flour.
• Both Buckwheat Flour and Teff offer comparable quantities of Energy, Omega 6, Carbohydrate and Protein per seven ounces.