Comparing Nutrients in 100 grams Buckwheat Flour VS Bulgur

Macros Ratio

	Protein	Fat	Carbs
Buckwheat Flour	14%	8%	78%
Bulgur	13%	3%	84%

Macro Nutrients

	Buckwheat Flour	Bulgur	Recommended Dietary Allowance
Energy	11.6% 335kcal	11.8% 342kcal	2900kcal per day for Men 19-50 years
Fat	3.2% 3.1g	1.37% 1.33g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.68g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	4.44% 0.071g	1.44% 0.023g	1.6g per day for Men 19-50 years
Omega 6	5.16% 0.88g	3.05% 0.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.3% 70.6g	58.4% 76g	130g per day for Men 19-50 years
Sugars	3.6% 2.6g	0.57% 0.41g	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	% 1.7g	NA	g per day for Men 19-50 years
Fiber	26.3% 10g	33% 12.5g	38g per day for Men 19-50 years
Protein	22.5% 12.6g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Buckwheat Flour	Bulgur	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.8% 0.42mg	19.3% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.4% 6.15mg	32% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.8% 0.44mg	21% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44.8% 0.58mg	26.3% 0.34mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	50.3% 15μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13.5% 54μg	6.75% 27μg	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	2.13% 0.32mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.83% 7μg	1.6% 1.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Buckwheat Flour	Bulgur	Recommended Dietary Allowance
Calcium	4.1% 41mg	3.5% 35mg	1000mg per day for Men 19-50 years
Copper	57.2% 0.52mg	37.2% 0.34mg	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	50.8% 4.06mg	30.8% 2.46mg	8mg per day for Men 19-50 years
Magnesium	59.8% 251mg	39% 164mg	420mg per day for Men 19-50 years
Manganese	88.3% 2.03mg	133% 3.05mg	2.3mg per day for Men 19-50 years
Molybdenum	99% 44.6μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	48% 337mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	17% 577mg	12% 410mg	3400mg per day for Men 19-50 years
Selenium	10.4% 5.7μg	4.2% 2.3μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	28.4% 3.12mg	17.5% 1.93mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.24% 9g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Buckwheat Flour vs Bulgur:

• Whole-groat Buckwheat Flour has 1.8 times more Vitamin B1, 1.7 times more Vitamin B2, 1.2 times more Vitamin B3, 1.7 times more Vitamin B6, 2 times more Vitamin B9, 5.3 times more Vitamin E and 3.7 times more Vitamin K than Dry Bulgur.
• While Dry Bulgur contains 2.4 times more Vitamin B5 than Whole-groat Buckwheat Flour.
• Both Whole-groat Buckwheat Flour as well as Dry Bulgur have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 g.

Comparing minerals per 100 grams for Buckwheat Flour vs Bulgur:

• Whole-groat Buckwheat Flour has 1.5 times more Copper, 1.7 times more Iron, 1.5 times more Magnesium, 1.4 times more Potassium, 2.5 times more Selenium and 1.6 times more Zinc than Dry Bulgur.
• While Dry Bulgur contains 1.5 times more Manganese and 1.5 times more Sodium than Whole-groat Buckwheat Flour.
• Both Whole-groat Buckwheat Flour and Dry Bulgur have similar amounts of Calcium and Phosphorus per 100 g.

Comparison of macro-nutrients per 100 grams:

• Whole-groat Buckwheat Flour has 2.3 times more Fat, 2.9 times more Saturated Fat, 3.1 times more Omega 3, 1.7 times more Omega 6 and 6.3 times more Sugars than Dry Bulgur.
• Both Whole-groat Buckwheat Flour and Dry Bulgur have similar amounts of Energy, Carbohydrate, Fiber and Protein per 100 g.
• Both Whole-groat Buckwheat Flour as well as Dry Bulgur have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.