Lets compare vitamin content per 7 ounces of Boiled Buckwheat vs Valencia Oranges:
Cooked Buckwheat Groats have 3.4 times more Vitamin B3, 1.4 times more Vitamin B5 and 1.2 times more Vitamin B6 than Raw Valencia Oranges.
While Raw Valencia Oranges contain more Vitamin A, 2.2 times more Vitamin B1, 2.8 times more Vitamin B9 and more Vitamin C than Cooked Buckwheat Groats.
Both Cooked Buckwheat Groats and Raw Valencia Oranges have similar amounts of Vitamin B2 per 7 oz.
Both Cooked Buckwheat Groats as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.
Comparing minerals per 7 ounces for Boiled Buckwheat vs Valencia Oranges:
Cooked Buckwheat Groats have 3.9 times more Copper, 8.9 times more Iron, 5.1 times more Magnesium, 17.5 times more Manganese, 4.1 times more Phosphorus and 10.2 times more Zinc than Raw Valencia Oranges.
While Raw Valencia Oranges contain 5.7 times more Calcium and 2 times more Potassium than Cooked Buckwheat Groats.
Both Cooked Buckwheat Groats and Raw Valencia Oranges have similar amounts of Water per 7 oz.
Comparison of macro-nutrients per 7 ounces:
Cooked Buckwheat Groats have 1.9 times more Energy, 4 times more Omega 6, 1.7 times more Carbohydrate and 3.3 times more Protein than Raw Valencia Oranges.
Both Cooked Buckwheat Groats and Raw Valencia Oranges have similar amounts of Omega 3 and Fiber per 7 oz.
Both Cooked Buckwheat Groats as well as Raw Valencia Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.