Comparing Nutrients in 100 grams Buckwheat Flour VS Teff

Macros Ratio

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

Macro Nutrients

	Buckwheat Flour	Teff	Recommended Dietary Allowance
Energy	11.6% 335kcal	12.7% 367kcal	2900kcal per day for Men 19-50 years
Fat	3.2% 3.1g	2.45% 2.38g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.68g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	4.44% 0.071g	8.44% 0.14g	1.6g per day for Men 19-50 years
Omega 6	5.16% 0.88g	5.5% 0.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	54.3% 70.6g	56.3% 73g	130g per day for Men 19-50 years
Sugars	3.6% 2.6g	2.54% 1.84g	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	0.65% 0.47g	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	% 0.73g	g per day for Men 19-50 years
Sucrose	% 1.7g	% 0.62g	g per day for Men 19-50 years
Fiber	26.3% 10g	21% 8g	38g per day for Men 19-50 years
Protein	22.5% 12.6g	23.8% 13.3g	56g per day for Men 19-50 years

Vitamins

	Buckwheat Flour	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	32.5% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.4% 6.15mg	21% 3.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.8% 0.44mg	19% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44.8% 0.58mg	37% 0.48mg	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	0.53% 0.08mg	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	Teff	Recommended Dietary Allowance
Calcium	4.1% 41mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	57.2% 0.52mg	90% 0.81mg	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	95% 7.63mg	8mg per day for Men 19-50 years
Magnesium	59.8% 251mg	44% 184mg	420mg per day for Men 19-50 years
Manganese	88.3% 2.03mg	402% 9.24mg	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	61.3% 429mg	700mg per day for Men 19-50 years
Potassium	17% 577mg	12.6% 427mg	3400mg per day for Men 19-50 years
Selenium	10.4% 5.7μg	8% 4.4μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	28.4% 3.12mg	33% 3.63mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.24% 8.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Buckwheat Flour VS Teff per 100 g

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

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

• 100 grams of Buckwheat Flour have 1.8 times more Vitamin B3, 1.2 times more Vitamin B6, 4 times more Vitamin E and 3.7 times more Vitamin K than Teff.
• While 100 g of Raw Teff contain 1.4 times more Vitamin B2 and 2.1 times more Vitamin B5 than Whole-groat Buckwheat Flour.
• Both Buckwheat Flour and Teff provide similar amounts of Vitamin B1 per 100 grams.
• 100 grams of Teff have insufficient amounts of Vitamin E and Vitamin K
• Both Whole-groat Buckwheat Flour as well as Raw Teff have insufficient amounts of Vitamin A in 100 grams.

Comparing minerals per 100 grams for Buckwheat Flour vs Teff:

• 100 grams of Buckwheat Flour have 1.4 times more Magnesium, 1.4 times more Potassium and 1.3 times more Selenium than Teff.
• While 100 g of Raw Teff contain 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 Whole-groat Buckwheat Flour.
• Both Buckwheat Flour and Teff contain similar levels of Zinc per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Buckwheat Flour have 1.3 times more Fat, 1.5 times more Saturated Fat, 1.4 times more Sugars and 1.3 times more Fiber than Teff.
• While 100 g of Raw Teff contain 1.9 times more Omega 3 than Whole-groat Buckwheat Flour.
• Both Buckwheat Flour and Teff offer comparable quantities of Energy, Omega 6, Carbohydrate and Protein per 100 grams.