Comparing Nutrients in 7 ounces BuckwheatVS Roasted Buckwheat

Macros Ratio

Protein Fat Carbs

Buckwheat

14%

78%

Roasted Buckwheat

13%

80%

7 oz ▼

Macro Nutrients

Buckwheatvs Roasted Buckwheat

23.5%681kcal

Energy

23.7%687kcal

681 kcalvs687 kcal

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

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6.96%6.75g

Fat

5.54%5.38g

6.75 gvs5.38 g

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

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4.6%1.47g

Saturated Fat

3.67%1.17g

1.47 gvs1.17 g

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

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9.67%0.15g

Omega 3

7.7%0.12g

0.15 gvs0.12 g

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

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11.2%1.9g

Omega 6

8.94%1.52g

1.9 gvs1.52 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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109%142g

Carbohydrate

114%149g

142 gvs149 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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52.2%20g

Fiber

53.8%20.4g

20 gvs20.4 g

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

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47%26.3g

Protein

41.6%23.3g

26.3 gvs23.3 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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16.7%0.2mg

Vitamin B1

37%0.44mg

Thiamine

0.2 mgvs0.44 mg

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

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65%0.84mg

Vitamin B2

41.4%0.54mg

Riboflavin

0.84 mgvs0.54 mg

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

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87%14mg

Vitamin B3

63.7%10mg

Niacin, nicotinic acid, niacinamide

14 mgvs10 mg

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

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49%2.44mg

Vitamin B5

49%2.44mg

Pantothenic acid

2.44 mgvs2.44 mg

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

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32%0.42mg

Vitamin B6

54%0.7mg

Pyridoxine

0.42 mgvs0.7 mg

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

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123%37μg

Vitamin B7

Biotin

37 μgvsNA μg

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

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15%59.5μg

Vitamin B9

21%83.3μg

Folates and Folic Acid

59.5 μgvs83.3 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

3.57%35.7mg

Calcium

3.37%33.7mg

35.7 mgvs33.7 mg

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

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243%2.2mg

Copper

138%1.24mg

2.2 mgvs1.24 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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54.6%4.37mg

Iron

61.3%4.9mg

4.37 mgvs4.9 mg

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

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109%458mg

Magnesium

104%439mg

458 mgvs439 mg

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

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112%2.58mg

Manganese

140%3.2mg

2.58 mgvs3.2 mg

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

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243%110μg

Molybdenum

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

110 μgvsNA μg

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

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98%689mg

Phosphorus

90%633mg

689 mgvs633 mg

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

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27%913mg

Potassium

18.7%635mg

913 mgvs635 mg

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

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30%16.5μg

Selenium

30.3%16.7μg

16.5 μgvs16.7 μg

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

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0.13%2mg

Sodium

1.46%22mg

2 mgvs22 mg

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

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43.3%4.76mg

Zinc

43.7%4.8mg

4.76 mgvs4.8 mg

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

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0.52%19.3g

Water

0.45%16.7g

19.3 gvs16.7 g

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

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Lets compare vitamin content per 7 ounces 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 7 oz.
Both Buckwheat as well as Roasted Buckwheat Groats have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Buckwheat vs Roasted Buckwheat:

Buckwheat has 1.8 times more Copper and 1.4 times more Potassium than Roasted Buckwheat Groats.
Both Buckwheat and Roasted Buckwheat Groats have similar amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus, Selenium and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Buckwheat has 1.3 times more Fat, 1.3 times more Saturated 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 7 oz.
Both Buckwheat as well as Roasted Buckwheat Groats have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

BuckwheatVS Boiled BuckwheatRoasted BuckwheatVS Boiled Buckwheat

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Comparing Nutrients in 7 ounces BuckwheatVS Roasted Buckwheat

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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