Comparing Nutrients in 100 grams Buckwheat Flour VS Cooked Teff

Macros Ratio

	Protein	Fat	Carbs
Buckwheat Flour	14%	8%	78%
Cooked Teff	15%	6%	79%

Macro Nutrients

	Buckwheat Flour	Cooked Teff	Recommended Dietary Allowance
Energy	11.6% 335kcal	3.5% 101kcal	2900kcal per day for Men 19-50 years
Fat	3.2% 3.1g	0.67% 0.65g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.68g	NA	32g per day for Men 19-50 years
Omega 3	4.44% 0.071g	NA	1.6g per day for Men 19-50 years
Omega 6	5.16% 0.88g	NA	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	15.3% 20g	130g per day for Men 19-50 years
Sugars	3.6% 2.6g	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	% 1.7g	NA	g per day for Men 19-50 years
Fiber	26.3% 10g	7.37% 2.8g	38g per day for Men 19-50 years
Protein	22.5% 12.6g	6.9% 3.87g	56g per day for Men 19-50 years

Vitamins

	Buckwheat Flour	Cooked Teff	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	15.3% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	2.54% 0.033mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.4% 6.15mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.8% 0.44mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44.8% 0.58mg	7.46% 0.097mg	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	4.5% 18μg	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	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.13% 0.32mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.83% 7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Buckwheat Flour	Cooked Teff	Recommended Dietary Allowance
Calcium	4.1% 41mg	4.9% 49mg	1000mg per day for Men 19-50 years
Copper	57.2% 0.52mg	25% 0.23mg	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	25.6% 2.05mg	8mg per day for Men 19-50 years
Magnesium	59.8% 251mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	88.3% 2.03mg	124% 2.86mg	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	17% 120mg	700mg per day for Men 19-50 years
Potassium	17% 577mg	3.15% 107mg	3400mg per day for Men 19-50 years
Selenium	10.4% 5.7μg	NA	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	0.53% 8mg	1500mg per day for Men 19-50 years
Zinc	28.4% 3.12mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.3% 11g	2.03% 75g	3700g per day for Men 19-50 years

Nutrient Comparison: Buckwheat Flour VS Cooked Teff per 100 g

Compare the macro and micronutrient content in 100 g of Buckwheat Flour versus 100 g of Cooked Teff to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Buckwheat Flour have 2.3 times more Vitamin B1, 5.8 times more Vitamin B2, 6.8 times more Vitamin B3, 6 times more Vitamin B6 and 3 times more Vitamin B9 than Cooked Teff.
• Both Whole-groat Buckwheat Flour as well as Cooked Teff have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Buckwheat Flour vs Cooked Teff:

• 100 grams of Buckwheat Flour have 2.3 times more Copper, 2 times more Iron, 5 times more Magnesium, 2.8 times more Phosphorus, 5.4 times more Potassium and 2.8 times more Zinc than Cooked Teff.
• While 100 g of Cooked Teff contain 1.4 times more Manganese and 6.7 times more Water than Whole-groat Buckwheat Flour.
• Both Buckwheat Flour and Cooked Teff contain similar levels of Calcium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Buckwheat Flour have 3.3 times more Energy, 4.8 times more Fat, 3.6 times more Carbohydrate, 3.6 times more Fiber and 3.3 times more Protein than Cooked Teff.