Comparing Nutrients in 7 ounces Roasted Buckwheat VS Buckwheat

Macros Ratio

	Protein	Fat	Carbs
Roasted Buckwheat	13%	7%	80%
Buckwheat	14%	8%	78%

Macro Nutrients

	Roasted Buckwheat	Buckwheat	Recommended Dietary Allowance
Energy	23.7% 687kcal	23.5% 681kcal	2900kcal per day for Men 19-50 years
Fat	5.54% 5.38g	6.96% 6.75g	97g per day for Men 19-50 years
Saturated Fat	3.67% 1.17g	4.6% 1.47g	32g per day for Men 19-50 years
Omega 3	7.7% 0.12g	9.67% 0.15g	1.6g per day for Men 19-50 years
Omega 6	8.94% 1.52g	11.2% 1.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	114% 149g	109% 142g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	NA	g per day for Men 19-50 years
Fiber	53.8% 20.4g	52.2% 20g	38g per day for Men 19-50 years
Protein	41.6% 23.3g	47% 26.3g	56g per day for Men 19-50 years

Vitamins

	Roasted Buckwheat	Buckwheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37% 0.44mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.4% 0.54mg	65% 0.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63.7% 10mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.44mg	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	32% 0.42mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	123% 37μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	21% 83.3μg	15% 59.5μg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Buckwheat	Buckwheat	Recommended Dietary Allowance
Calcium	3.37% 33.7mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	138% 1.24mg	243% 2.2mg	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	61.3% 4.9mg	54.6% 4.37mg	8mg per day for Men 19-50 years
Magnesium	104% 439mg	109% 458mg	420mg per day for Men 19-50 years
Manganese	140% 3.2mg	112% 2.58mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	243% 110μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	90% 633mg	98% 689mg	700mg per day for Men 19-50 years
Potassium	18.7% 635mg	27% 913mg	3400mg per day for Men 19-50 years
Selenium	30.3% 16.7μg	30% 16.5μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	43.7% 4.8mg	43.3% 4.76mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.52% 19.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Roasted Buckwheat vs Buckwheat:

• Roasted Buckwheat Groats have 2.2 times more Vitamin B1, 1.7 times more Vitamin B6 and 1.4 times more Vitamin B9 than Buckwheat.
• While Buckwheat contains 1.6 times more Vitamin B2 and 1.4 times more Vitamin B3 than Roasted Buckwheat Groats.
• Both Roasted Buckwheat Groats and Buckwheat have similar amounts of Vitamin B5 per 7 oz.
• Both Roasted Buckwheat Groats as well as Buckwheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Roasted Buckwheat vs Buckwheat:

• Roasted Buckwheat Groats have 1.2 times more Manganese than Buckwheat.
• While Buckwheat contains 1.8 times more Copper and 1.4 times more Potassium than Roasted Buckwheat Groats.
• Both Roasted Buckwheat Groats and Buckwheat have similar amounts of Calcium, Iron, Magnesium, Phosphorus, Selenium and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Buckwheat contains 1.3 times more Fat, 1.3 times more Saturated Fat, 1.3 times more Omega 3 and 1.3 times more Omega 6 than Roasted Buckwheat Groats.
• Both Roasted Buckwheat Groats and Buckwheat have similar amounts of Energy, Carbohydrate, Fiber and Protein per 7 oz.
• Both Roasted Buckwheat Groats as well as Buckwheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.