Comparing Nutrients in 100 grams Boiled Buckwheat VS Teff

Macros Ratio

	Protein	Fat	Carbs
Boiled Buckwheat	14%	6%	80%
Teff	14%	6%	80%

Macro Nutrients

	Boiled Buckwheat	Teff	Recommended Dietary Allowance
Energy	3.17% 92kcal	12.7% 367kcal	2900kcal per day for Men 19-50 years
Fat	0.64% 0.62g	2.45% 2.38g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	0.88% 0.014g	8.44% 0.14g	1.6g per day for Men 19-50 years
Omega 6	1.02% 0.17g	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	15.3% 20g	56.3% 73g	130g per day for Men 19-50 years
Sugars	1.24% 0.9g	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	0.14% 0.1g	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	% 0.2g	% 0.73g	g per day for Men 19-50 years
Sucrose	% 0.4g	% 0.62g	g per day for Men 19-50 years
Fiber	7.1% 2.7g	21% 8g	38g per day for Men 19-50 years
Protein	6.04% 3.38g	23.8% 13.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Buckwheat	Teff	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.33% 0.04mg	32.5% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3% 0.039mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.88% 0.94mg	21% 3.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.2% 0.36mg	19% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.92% 0.077mg	37% 0.48mg	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	3.5% 14μg	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	0.6% 0.09mg	0.53% 0.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.9μg	1.6% 1.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Buckwheat	Teff	Recommended Dietary Allowance
Calcium	0.7% 7mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	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	10% 0.8mg	95% 7.63mg	8mg per day for Men 19-50 years
Magnesium	12% 51mg	44% 184mg	420mg per day for Men 19-50 years
Manganese	17.5% 0.4mg	402% 9.24mg	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	10% 70mg	61.3% 429mg	700mg per day for Men 19-50 years
Potassium	2.6% 88mg	12.6% 427mg	3400mg per day for Men 19-50 years
Selenium	4% 2.2μg	8% 4.4μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	5.55% 0.61mg	33% 3.63mg	11mg per day for Men 19-50 years
Water	2.04% 75.6g	0.24% 8.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Buckwheat VS Teff per 100 g

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

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

• 100 g of Raw Teff contain 9.8 times more Vitamin B1, 6.9 times more Vitamin B2, 3.6 times more Vitamin B3, 2.6 times more Vitamin B5 and 6.3 times more Vitamin B6 than Cooked Buckwheat Groats.
• Both Cooked Buckwheat Groats as well as Raw Teff have insufficient amounts of Vitamin A, Vitamin E and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Boiled Buckwheat vs Teff:

• 100 grams of Boiled Buckwheat have 8.6 times more Water than Teff.
• While 100 g of Raw Teff contain 25.7 times more Calcium, 5.5 times more Copper, 9.5 times more Iron, 3.6 times more Magnesium, 22.9 times more Manganese, 6.1 times more Phosphorus, 4.9 times more Potassium, 2 times more Selenium and 6 times more Zinc than Cooked Buckwheat Groats.
• 100 grams of Boiled Buckwheat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 g of Raw Teff contain 4 times more Energy, 3.8 times more Fat, 9.6 times more Omega 3, 5.4 times more Omega 6, 3.7 times more Carbohydrate, 2 times more Sugars, 3 times more Fiber and 3.9 times more Protein than Cooked Buckwheat Groats.
• 100 grams of Boiled Buckwheat provide inadequate amounts of Omega 3 and Omega 6