Comparing Nutrients in 14 ounces Blanched Almonds VS Roasted Buckwheat

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Roasted Buckwheat	13%	7%	80%

Macro Nutrients

	Blanched Almonds	Roasted Buckwheat	Recommended Dietary Allowance
Energy	80.7% 2342kcal	47.4% 1373kcal	2900kcal per day for Men 19-50 years
Fat	215% 208g	11% 10.8g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	7.33% 2.35g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	15.4% 0.25g	1.6g per day for Men 19-50 years
Omega 6	289% 49g	18% 3.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	229% 297g	130g per day for Men 19-50 years
Sugars	25.3% 18.4g	NA	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% 0g	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	% 0.12g	NA	g per day for Men 19-50 years
Sucrose	% 17.7g	NA	g per day for Men 19-50 years
Fiber	103% 39.3g	108% 41g	38g per day for Men 19-50 years
Protein	152% 85g	83% 46.6g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Roasted Buckwheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.76mg	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.82mg	82.7% 1.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	127% 20.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	108% 1.4mg	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	48.6% 194μg	41.7% 167μg	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	628% 94mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Roasted Buckwheat	Recommended Dietary Allowance
Calcium	94% 937mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	275% 2.48mg	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	163% 13mg	123% 9.8mg	8mg per day for Men 19-50 years
Magnesium	253% 1064mg	209% 877mg	420mg per day for Men 19-50 years
Manganese	317% 7.3mg	279% 6.42mg	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	273% 1909mg	181% 1266mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	37.4% 1270mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	60.6% 33.3μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	87.3% 9.6mg	11mg per day for Men 19-50 years
Water	0.48% 18g	0.9% 33.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Roasted Buckwheat per 14 oz

Compare the macro and micronutrient content in 14 oz of Blanched Almonds versus 14 oz of Roasted Buckwheat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Blanched Almonds vs Roasted Buckwheat:

• 14 ounces of Blanched Almonds have 2.6 times more Vitamin B2 than Roasted Buckwheat.
• While 14 oz of Roasted Buckwheat Groats contain 1.5 times more Vitamin B3, 3.9 times more Vitamin B5 and 3.1 times more Vitamin B6 than Blanched Almonds.
• Both Blanched Almonds and Roasted Buckwheat provide similar amounts of Vitamin B1 and Vitamin B9 per 14 ounces.
• Both Blanched Almonds as well as Roasted Buckwheat Groats have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Blanched Almonds vs Roasted Buckwheat:

• 14 ounces of Blanched Almonds have 13.9 times more Calcium, 1.6 times more Copper, 1.3 times more Iron, 1.2 times more Magnesium, 1.5 times more Phosphorus, 2.1 times more Potassium and 1.2 times more Zinc than Roasted Buckwheat.
• While 14 oz of Roasted Buckwheat Groats contain 2.6 times more Selenium than Blanched Almonds.
• Both Blanched Almonds and Roasted Buckwheat contain similar levels of Manganese per 14 ounces.
• 14 ounces of Roasted Buckwheat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Blanched Almonds have 1.7 times more Energy, 19.4 times more Fat, 6.7 times more Saturated Fat, 16.1 times more Omega 6 and 1.8 times more Protein than Roasted Buckwheat.
• While 14 oz of Roasted Buckwheat Groats contain 15.5 times more Omega 3 and 4 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds and Roasted Buckwheat offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Blanched Almonds provide inadequate amounts of Omega 3