Comparing Nutrients in 500 calories Roasted BuckwheatVS Buckwheat Flour

Weight per 500 calories

Roasted Buckwheat

145g

Buckwheat Flour

149g

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

Which food has more nutrients per 500 calories - Roasted Buckwheat or Buckwheat Flour?

Macros Ratio

Protein Fat Carbs

Roasted Buckwheat

13%

80%

Buckwheat Flour

14%

78%

500 kcal ▼

Macro Nutrients

Roasted Buckwheatvs Buckwheat Flour

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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4.04%3.9g

Fat

4.77%4.63g

3.9 gvs4.63 g

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

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2.67%0.85g

Saturated Fat

3.16%1g

0.85 gvs1 g

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

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5.6%0.09g

Omega 3

6.62%0.11g

0.09 gvs0.11 g

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

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6.5%1.1g

Omega 6

7.7%1.3g

1.1 gvs1.3 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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83.3%108g

Carbohydrate

81%105g

108 gvs105 g

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

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Sugars

5.35%3.9g

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

NA gvs3.9 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

%2.54g

NA gvs2.54 g

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

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39%15g

Fiber

39.3%15g

15 gvs15 g

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

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30.3%17g

Protein

33.6%19g

17 gvs19 g

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

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Vitamins

Roasted Buckwheatvs Buckwheat Flour

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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27%0.32mg

Vitamin B1

52%0.62mg

Thiamine

0.32 mgvs0.62 mg

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

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30%0.39mg

Vitamin B2

22%0.28mg

Riboflavin

0.39 mgvs0.28 mg

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

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46.4%7.42mg

Vitamin B3

57.4%9.18mg

Niacin, nicotinic acid, niacinamide

7.42 mgvs9.18 mg

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

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35.5%1.78mg

Vitamin B5

13%0.66mg

Pantothenic acid

1.78 mgvs0.66 mg

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

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39.2%0.51mg

Vitamin B6

67%0.87mg

Pyridoxine

0.51 mgvs0.87 mg

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

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Vitamin B7

75%22.5μg

Biotin

NA μgvs22.5 μg

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

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15%60.7μg

Vitamin B9

20%80.6μg

Folates and Folic Acid

60.7 μgvs80.6 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

3.2%0.48mg

Tocopherols and Tocotrienols

NA mgvs0.48 mg

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

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Vitamin K

8.7%10.4μg

Phytomenadione or phylloquinone

NA μgvs10.4 μg

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

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Minerals

Roasted Buckwheatvs Buckwheat Flour

2.46%24.6mg

Calcium

6.1%61mg

24.6 mgvs61 mg

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

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100%0.9mg

Copper

85.4%0.77mg

0.9 mgvs0.77 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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44.6%3.57mg

Iron

75.7%6.06mg

3.57 mgvs6.06 mg

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

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76%319mg

Magnesium

89%375mg

319 mgvs375 mg

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

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102%2.34mg

Manganese

132%3.03mg

2.34 mgvs3.03 mg

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

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Molybdenum

148%66.6μg

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

NA μgvs66.6 μg

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

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66%461mg

Phosphorus

72%503mg

461 mgvs503 mg

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

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13.6%462mg

Potassium

25.3%861mg

462 mgvs861 mg

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

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22%12μg

Selenium

15.5%8.5μg

12 μgvs8.5 μg

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

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1.06%16mg

Sodium

1.1%16.4mg

16 mgvs16.4 mg

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

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31.8%3.5mg

Zinc

42.3%4.66mg

3.5 mgvs4.66 mg

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

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0.33%12g

Water

0.45%16.6g

12 gvs16.6 g

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

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Lets compare vitamin content per 500 calories of Roasted Buckwheat vs Buckwheat Flour:

Roasted Buckwheat Groats have 1.4 times more Vitamin B2 and 2.7 times more Vitamin B5 than Whole-groat Buckwheat Flour.
While Whole-groat Buckwheat Flour contains 1.9 times more Vitamin B1, 1.7 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 500 kcal.
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 500 kcal.

Comparing minerals per 500 calories for Roasted Buckwheat vs Buckwheat Flour:

Roasted Buckwheat Groats have 1.4 times more Selenium than Whole-groat Buckwheat Flour.
While Whole-groat Buckwheat Flour contains 2.5 times more Calcium, 1.7 times more Iron, 1.3 times more Manganese, 1.9 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 Copper, Magnesium and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Both Roasted Buckwheat Groats and Whole-groat Buckwheat Flour have similar amounts of Energy, Omega 3, Omega 6, Carbohydrate, Fiber and Protein per 500 kcal.
Both Roasted Buckwheat Groats as well as Whole-groat Buckwheat Flour have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Roasted BuckwheatVS Boiled BuckwheatBuckwheat FlourVS Boiled BuckwheatRoasted BuckwheatVS BulgurBuckwheat FlourVS Bulgur

Compare Foods

Comparing Nutrients in 500 calories Roasted BuckwheatVS Buckwheat Flour

Weight per 500 calories

Which food has more nutrients per 500 calories - Roasted Buckwheat or Buckwheat Flour?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: