Comparing Nutrients in 100 grams Roasted Buckwheat VS Buckwheat

Macros Ratio

	Protein	Fat	Carbs
Roasted Buckwheat	13%	7%	80%
Buckwheat	14%	8%	78%

Macro Nutrients

	Roasted Buckwheat	Buckwheat	Recommended Dietary Allowance
Energy	12% 346kcal	12% 343kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.7g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	1.85% 0.59g	2.3% 0.74g	32g per day for Men 19-50 years
Omega 3	3.88% 0.062g	4.88% 0.078g	1.6g per day for Men 19-50 years
Omega 6	4.5% 0.77g	5.65% 0.96g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.7% 75g	55% 71.5g	130g per day for Men 19-50 years
Sugars	NA	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	NA	NA	g per day for Men 19-50 years
Fiber	27% 10.3g	26.3% 10g	38g per day for Men 19-50 years
Protein	21% 11.7g	23.7% 13.3g	56g per day for Men 19-50 years

Vitamins

	Roasted Buckwheat	Buckwheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.7% 0.22mg	8.4% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.14mg	44% 7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.6% 1.23mg	24.6% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	62% 18.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10.5% 42μg	7.5% 30μg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Buckwheat	Buckwheat	Recommended Dietary Allowance
Calcium	1.7% 17mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	69.3% 0.62mg	122% 1.1mg	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	31% 2.47mg	27.5% 2.2mg	8mg per day for Men 19-50 years
Magnesium	52.6% 221mg	55% 231mg	420mg per day for Men 19-50 years
Manganese	70.3% 1.6mg	56.5% 1.3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	123% 55.2μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	45.6% 319mg	49.6% 347mg	700mg per day for Men 19-50 years
Potassium	9.4% 320mg	13.5% 460mg	3400mg per day for Men 19-50 years
Selenium	15.3% 8.4μg	15% 8.3μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	22% 2.42mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	0.23% 8.4g	0.26% 9.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Roasted Buckwheat vs Buckwheat:

• Roasted Buckwheat Groats have 2.2 times more Vitamin B1, 1.7 times more Vitamin B6 and 1.4 times more Vitamin B9 than Buckwheat.
• While Buckwheat contains 1.6 times more Vitamin B2 and 1.4 times more Vitamin B3 than Roasted Buckwheat Groats.
• Both Roasted Buckwheat Groats and Buckwheat have similar amounts of Vitamin B5 per 100 g.
• Both Roasted Buckwheat Groats as well as Buckwheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 g.

Comparing minerals per 100 grams for Roasted Buckwheat vs Buckwheat:

• Roasted Buckwheat Groats have 1.2 times more Manganese than Buckwheat.
• While Buckwheat contains 1.8 times more Copper and 1.4 times more Potassium than Roasted Buckwheat Groats.
• Both Roasted Buckwheat Groats and Buckwheat have similar amounts of Calcium, Iron, Magnesium, Phosphorus, Selenium and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Buckwheat contains 1.3 times more Fat, 1.3 times more Saturated Fat, 1.3 times more Omega 3 and 1.3 times more Omega 6 than Roasted Buckwheat Groats.
• Both Roasted Buckwheat Groats and Buckwheat have similar amounts of Energy, Carbohydrate, Fiber and Protein per 100 g.
• Both Roasted Buckwheat Groats as well as Buckwheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.