Comparing Nutrients in 7 ounces Teff VS Buckwheat Flour

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Teff	Buckwheat Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64.5% 0.77mg	69% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.2% 0.54mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.7% 6.67mg	76.3% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.6% 0.96mg	89% 1.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	100% 30μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	26.8% 107μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.06% 0.16mg	4.23% 0.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	11.6% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Teff	Buckwheat Flour	Recommended Dietary Allowance
Calcium	35.7% 357mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	179% 1.6mg	114% 1.02mg	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	189% 15mg	101% 8.06mg	8mg per day for Men 19-50 years
Magnesium	87% 365mg	119% 498mg	420mg per day for Men 19-50 years
Manganese	797% 18.3mg	175% 4.03mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	197% 88.5μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	122% 851mg	96% 669mg	700mg per day for Men 19-50 years
Potassium	25% 847mg	33.7% 1145mg	3400mg per day for Men 19-50 years
Selenium	16% 8.73μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	65.5% 7.2mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	0.6% 22g	3700g per day for Men 19-50 years

Nutrient Comparison: Teff VS Buckwheat Flour per 7 oz

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

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

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

Comparing minerals per 7 ounces for Teff vs Buckwheat Flour:

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

Comparison of macro-nutrients per 7 ounces:

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