Comparing Nutrients in 100 grams Teff VS Buckwheat Flour

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Teff	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	32.5% 0.39mg	34.8% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.36mg	38.4% 6.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.94mg	8.8% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37% 0.48mg	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	NA	13.5% 54μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.53% 0.08mg	2.13% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.9μg	5.83% 7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Teff	Buckwheat Flour	Recommended Dietary Allowance
Calcium	18% 180mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	90% 0.81mg	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	95% 7.63mg	50.8% 4.06mg	8mg per day for Men 19-50 years
Magnesium	44% 184mg	59.8% 251mg	420mg per day for Men 19-50 years
Manganese	402% 9.24mg	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	61.3% 429mg	48% 337mg	700mg per day for Men 19-50 years
Potassium	12.6% 427mg	17% 577mg	3400mg per day for Men 19-50 years
Selenium	8% 4.4μg	10.4% 5.7μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	33% 3.63mg	28.4% 3.12mg	11mg per day for Men 19-50 years
Water	0.24% 8.8g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Teff VS Buckwheat Flour per 100 g

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

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

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

Comparing minerals per 100 grams for Teff vs Buckwheat Flour:

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

Comparison of macro-nutrients per 100 grams:

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