Comparing Nutrients in 300 calories BuckwheatVS Roasted Buckwheat

Weight per 300 calories

Buckwheat

87.5g

Roasted Buckwheat

86.7g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 300 calories - Buckwheat or Roasted Buckwheat?

Macros Ratio

Protein Fat Carbs

Buckwheat

14%

78%

Roasted Buckwheat

13%

80%

300 kcal ▼

Macro Nutrients

Buckwheatvs Roasted Buckwheat

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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3.07%2.97g

Fat

2.42%2.35g

2.97 gvs2.35 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.03%0.65g

Saturated Fat

1.6%0.51g

0.65 gvs0.51 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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4.26%0.068g

Omega 3

3.36%0.054g

0.068 gvs0.054 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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4.94%0.84g

Omega 6

3.9%0.66g

0.84 gvs0.66 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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48%62.5g

Carbohydrate

50%65g

62.5 gvs65 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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23%8.75g

Fiber

23.5%8.93g

8.75 gvs8.93 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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20.7%11.6g

Protein

18%10g

11.6 gvs10 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Buckwheatvs Roasted Buckwheat

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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7.36%0.088mg

Vitamin B1

16%0.19mg

Thiamine

0.088 mgvs0.19 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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28.6%0.37mg

Vitamin B2

18%0.23mg

Riboflavin

0.37 mgvs0.23 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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38.4%6.14mg

Vitamin B3

28%4.45mg

Niacin, nicotinic acid, niacinamide

6.14 mgvs4.45 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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21.5%1.08mg

Vitamin B5

21.3%1.07mg

Pantothenic acid

1.08 mgvs1.07 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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14%0.18mg

Vitamin B6

23.5%0.31mg

Pyridoxine

0.18 mgvs0.31 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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54.2%16.3μg

Vitamin B7

Biotin

16.3 μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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6.56%26.2μg

Vitamin B9

9.1%36.4μg

Folates and Folic Acid

26.2 μgvs36.4 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

0%0mg

Ascorbic acid

0 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

Tocopherols and Tocotrienols

NA mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

Phytomenadione or phylloquinone

NA μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Buckwheatvs Roasted Buckwheat

1.57%15.7mg

Calcium

1.47%14.7mg

15.7 mgvs14.7 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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107%0.96mg

Copper

60%0.54mg

0.96 mgvs0.54 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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24%1.92mg

Iron

26.8%2.14mg

1.92 mgvs2.14 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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48%202mg

Magnesium

45.6%192mg

202 mgvs192 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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49.4%1.14mg

Manganese

61%1.4mg

1.14 mgvs1.4 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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107%48.3μg

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

48.3 μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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43.4%303mg

Phosphorus

39.5%277mg

303 mgvs277 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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12%402mg

Potassium

8.16%277mg

402 mgvs277 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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13%7.26μg

Selenium

13.2%7.3μg

7.26 μgvs7.3 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.058%0.87mg

Sodium

0.64%9.54mg

0.87 mgvs9.54 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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19%2.1mg

Zinc

19%2.1mg

2.1 mgvs2.1 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.23%8.53g

Water

0.2%7.3g

8.53 gvs7.3 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Buckwheat vs Roasted Buckwheat:

Buckwheat has 1.6 times more Vitamin B2 and 1.4 times more Vitamin B3 than Roasted Buckwheat Groats.
While Roasted Buckwheat Groats contain 2.2 times more Vitamin B1, 1.7 times more Vitamin B6 and 1.4 times more Vitamin B9 than Buckwheat.
Both Buckwheat and Roasted Buckwheat Groats have similar amounts of Vitamin B5 per 300 kcal.
Both Buckwheat as well as Roasted Buckwheat Groats have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Buckwheat vs Roasted Buckwheat:

Buckwheat has 1.8 times more Copper and 1.5 times more Potassium than Roasted Buckwheat Groats.
Both Buckwheat and Roasted Buckwheat Groats have similar amounts of Iron, Magnesium, Manganese, Phosphorus, Selenium and Zinc per 300 kcal.
Both Buckwheat as well as Roasted Buckwheat Groats have insufficient amounts of Calcium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

Buckwheat has 1.3 times more Fat, 1.3 times more Omega 3 and 1.3 times more Omega 6 than Roasted Buckwheat Groats.
Both Buckwheat and Roasted Buckwheat Groats have similar amounts of Energy, Carbohydrate, Fiber and Protein per 300 kcal.
Both Buckwheat as well as Roasted Buckwheat Groats have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

BuckwheatVS Boiled BuckwheatRoasted BuckwheatVS Boiled Buckwheat

Compare Foods

Comparing Nutrients in 300 calories BuckwheatVS Roasted Buckwheat

Weight per 300 calories

Which food has more nutrients per 300 calories - Buckwheat or Roasted Buckwheat?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: