Comparing Nutrients in 100 grams Roasted Buckwheat VS Boiled Bulgur

Macros Ratio

	Protein	Fat	Carbs
Roasted Buckwheat	13%	7%	80%
Boiled Bulgur	14%	2%	84%

Macro Nutrients

	Roasted Buckwheat	Boiled Bulgur	Recommended Dietary Allowance
Energy	12% 346kcal	2.86% 83kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.7g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	1.85% 0.59g	0.13% 0.042g	32g per day for Men 19-50 years
Omega 3	3.88% 0.062g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	4.5% 0.77g	0.55% 0.094g	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	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	NA	0.14% 0.1g	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	12% 4.5g	38g per day for Men 19-50 years
Protein	21% 11.7g	5.5% 3.08g	56g per day for Men 19-50 years

Vitamins

	Roasted Buckwheat	Boiled Bulgur	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	4.75% 0.057mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	2.15% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.14mg	6.25% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.6% 1.23mg	6.88% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	6.4% 0.083mg	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	10.5% 42μg	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	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	0.067% 0.01mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.42% 0.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Buckwheat	Boiled Bulgur	Recommended Dietary Allowance
Calcium	1.7% 17mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	69.3% 0.62mg	8.33% 0.075mg	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	12% 0.96mg	8mg per day for Men 19-50 years
Magnesium	52.6% 221mg	7.6% 32mg	420mg per day for Men 19-50 years
Manganese	70.3% 1.6mg	26.5% 0.61mg	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	45.6% 319mg	5.7% 40mg	700mg per day for Men 19-50 years
Potassium	9.4% 320mg	2% 68mg	3400mg per day for Men 19-50 years
Selenium	15.3% 8.4μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	22% 2.42mg	5.2% 0.57mg	11mg per day for Men 19-50 years
Water	0.23% 8.4g	2.1% 77.8g	3700g per day for Men 19-50 years

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

• Roasted Buckwheat Groats have 3.9 times more Vitamin B1, 9.7 times more Vitamin B2, 5.1 times more Vitamin B3, 3.6 times more Vitamin B5, 4.3 times more Vitamin B6 and 2.3 times more Vitamin B9 than Cooked Bulgur.
• Both Roasted Buckwheat Groats as well as Cooked Bulgur 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 Boiled Bulgur:

• Roasted Buckwheat Groats have 1.7 times more Calcium, 8.3 times more Copper, 2.6 times more Iron, 6.9 times more Magnesium, 2.7 times more Manganese, 8 times more Phosphorus, 4.7 times more Potassium, 14 times more Selenium and 4.2 times more Zinc than Cooked Bulgur.
• While Cooked Bulgur contains 9.2 times more Water than Roasted Buckwheat Groats.

Comparison of macro-nutrients per 100 grams:

• Roasted Buckwheat Groats have 4.2 times more Energy, 11.3 times more Fat, 14.1 times more Saturated Fat, 15.5 times more Omega 3, 8.1 times more Omega 6, 4 times more Carbohydrate, 2.3 times more Fiber and 3.8 times more Protein than Cooked Bulgur.
• Both Roasted Buckwheat Groats as well as Cooked Bulgur have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.