Comparing Nutrients in 7 ounces Cooked Quinoa VS Boiled Buckwheat

Macros Ratio

	Protein	Fat	Carbs
Cooked Quinoa	15%	14%	71%
Boiled Buckwheat	14%	6%	80%

Macro Nutrients

	Cooked Quinoa	Boiled Buckwheat	Recommended Dietary Allowance
Energy	8.2% 238kcal	6.3% 183kcal	2900kcal per day for Men 19-50 years
Fat	3.93% 3.8g	1.27% 1.23g	97g per day for Men 19-50 years
Saturated Fat	1.43% 0.46g	0.83% 0.27g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	11.4% 1.93g	2.03% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32.5% 42.3g	30.4% 39.6g	130g per day for Men 19-50 years
Sugars	2.4% 1.73g	2.46% 1.8g	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	0.27% 0.2g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.79g	g per day for Men 19-50 years
Fiber	14.6% 5.56g	14% 5.36g	38g per day for Men 19-50 years
Protein	15.6% 8.73g	12% 6.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Quinoa	Boiled Buckwheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.7% 0.21mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	5.95% 0.077mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	14.2% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.8% 0.24mg	11.8% 0.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	21% 83.3μg	6.95% 27.8μg	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	8.33% 1.25mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Quinoa	Boiled Buckwheat	Recommended Dietary Allowance
Calcium	3.37% 33.7mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	42.3% 0.38mg	32% 0.29mg	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	37% 2.96mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	24% 101mg	420mg per day for Men 19-50 years
Manganese	54.4% 1.25mg	34.8% 0.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	43% 302mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	10% 341mg	5.14% 175mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	19.7% 2.16mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	3.84% 142g	4.06% 150g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cooked Quinoa vs Boiled Buckwheat:

• Cooked Quinoa has 2.7 times more Vitamin B1, 2.8 times more Vitamin B2, 1.6 times more Vitamin B6, 3 times more Vitamin B9 and 7 times more Vitamin E than Cooked Buckwheat Groats.
• While Cooked Buckwheat Groats contain 2.3 times more Vitamin B3 and more Vitamin K than Cooked Quinoa.
• Both Cooked Quinoa as well as Cooked Buckwheat Groats have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cooked Quinoa vs Boiled Buckwheat:

• Cooked Quinoa has 2.4 times more Calcium, 1.3 times more Copper, 1.9 times more Iron, 1.3 times more Magnesium, 1.6 times more Manganese, 2.2 times more Phosphorus, 2 times more Potassium, 1.3 times more Selenium and 1.8 times more Zinc than Cooked Buckwheat Groats.
• Both Cooked Quinoa and Cooked Buckwheat Groats have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cooked Quinoa has 1.3 times more Energy, 3.1 times more Fat, 6.1 times more Omega 3, 5.6 times more Omega 6 and 1.3 times more Protein than Cooked Buckwheat Groats.
• Both Cooked Quinoa and Cooked Buckwheat Groats have similar amounts of Carbohydrate, Sugars and Fiber per 7 oz.
• Both Cooked Quinoa as well as Cooked Buckwheat Groats have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.