Comparing Nutrients in 100 grams Roasted Buckwheat VS Buckwheat Flour

Macros Ratio

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

Macro Nutrients

	Roasted Buckwheat	Buckwheat Flour	Recommended Dietary Allowance
Energy	12% 346kcal	11.6% 335kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.7g	3.2% 3.1g	97g per day for Men 19-50 years
Saturated Fat	1.85% 0.59g	2.1% 0.68g	32g per day for Men 19-50 years
Omega 3	3.88% 0.062g	4.44% 0.071g	1.6g per day for Men 19-50 years
Omega 6	4.5% 0.77g	5.16% 0.88g	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	54.3% 70.6g	130g per day for Men 19-50 years
Sugars	NA	3.6% 2.6g	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	% 1.7g	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	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Roasted Buckwheat	Buckwheat Flour	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	34.8% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.14mg	38.4% 6.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.6% 1.23mg	8.8% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	44.8% 0.58mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	50.3% 15μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10.5% 42μg	13.5% 54μg	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	2.13% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.83% 7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Buckwheat	Buckwheat Flour	Recommended Dietary Allowance
Calcium	1.7% 17mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	69.3% 0.62mg	57.2% 0.52mg	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	50.8% 4.06mg	8mg per day for Men 19-50 years
Magnesium	52.6% 221mg	59.8% 251mg	420mg per day for Men 19-50 years
Manganese	70.3% 1.6mg	88.3% 2.03mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	99% 44.6μg	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	48% 337mg	700mg per day for Men 19-50 years
Potassium	9.4% 320mg	17% 577mg	3400mg per day for Men 19-50 years
Selenium	15.3% 8.4μg	10.4% 5.7μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	22% 2.42mg	28.4% 3.12mg	11mg per day for Men 19-50 years
Water	0.23% 8.4g	0.3% 11g	3700g per day for Men 19-50 years

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

• Roasted Buckwheat Groats have 1.4 times more Vitamin B2 and 2.8 times more Vitamin B5 than Whole-groat Buckwheat Flour.
• While Whole-groat Buckwheat Flour contains 1.9 times more Vitamin B1, 1.6 times more Vitamin B6 and 1.3 times more Vitamin B9 than Roasted Buckwheat Groats.
• Both Roasted Buckwheat Groats and Whole-groat Buckwheat Flour have similar amounts of Vitamin B3 per 100 g.
• Both Roasted Buckwheat Groats as well as Whole-groat Buckwheat Flour 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 Flour:

• Roasted Buckwheat Groats have 1.2 times more Copper and 1.5 times more Selenium than Whole-groat Buckwheat Flour.
• While Whole-groat Buckwheat Flour contains 2.4 times more Calcium, 1.6 times more Iron, 1.3 times more Manganese, 1.8 times more Potassium and 1.3 times more Zinc than Roasted Buckwheat Groats.
• Both Roasted Buckwheat Groats and Whole-groat Buckwheat Flour have similar amounts of Magnesium and Phosphorus per 100 g.

Comparison of macro-nutrients per 100 grams:

Both Roasted Buckwheat Groats and Whole-groat Buckwheat Flour have similar amounts of macro-nutrients per 100 g
• Both Roasted Buckwheat Groats and Whole-groat Buckwheat Flour have similar amounts of Energy, Fat, Saturated Fat, Omega 3, Omega 6, Carbohydrate, Fiber and Protein per 100 g.
• Both Roasted Buckwheat Groats as well as Whole-groat Buckwheat Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.