Comparing Nutrients in 1 kilogram Buckwheat VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Buckwheat	14%	8%	78%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Buckwheat	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	118% 3430kcal	209% 6070kcal	2900kcal per day for Men 19-50 years
Fat	35% 34g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	23% 7.4g	132% 42g	32g per day for Men 19-50 years
Omega 3	48.8% 0.78g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	56.5% 9.6g	795% 135g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	550% 715g	136% 177g	130g per day for Men 19-50 years
Sugars	NA	62.8% 45.5g	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	NA	0% 0g	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	NA	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 43.8g	g per day for Men 19-50 years
Fiber	263% 100g	276% 105g	38g per day for Men 19-50 years
Protein	237% 133g	379% 212g	56g per day for Men 19-50 years

Vitamins

	Buckwheat	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	84% 1mg	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	327% 4.25mg	601% 7.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	439% 70.2mg	229% 36.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	246% 12.3mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	91% 1.18mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	620% 186μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	75% 300μg	67.5% 270μg	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	NA	1731% 260mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Buckwheat	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	18% 180mg	291% 2910mg	1000mg per day for Men 19-50 years
Copper	1222% 11mg	1061% 9.55mg	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	275% 22mg	460% 36.8mg	8mg per day for Men 19-50 years
Magnesium	550% 2310mg	652% 2740mg	420mg per day for Men 19-50 years
Manganese	565% 13mg	1070% 24.6mg	2.3mg per day for Men 19-50 years
Molybdenum	1227% 552μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	496% 3470mg	666% 4660mg	700mg per day for Men 19-50 years
Potassium	135% 4600mg	206% 6990mg	3400mg per day for Men 19-50 years
Selenium	151% 83μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	218% 24mg	279% 30.7mg	11mg per day for Men 19-50 years
Water	2.64% 98g	0.76% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Buckwheat VS Oil Roasted Almonds per 1 kg

Compare the macro and micronutrient content in 1 kg of Buckwheat versus 1 kg of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Buckwheat vs Oil Roasted Almonds:

• 1 kilogram of Buckwheat has 1.9 times more Vitamin B3, 5.4 times more Vitamin B5 and 1.8 times more Vitamin B6 than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 1.8 times more Vitamin B2 than Buckwheat.
• Both Buckwheat and Oil Roasted Almonds provide similar amounts of Vitamin B1 and Vitamin B9 per one kilogram.
• Both Buckwheat as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Buckwheat vs Oil Roasted Almonds:

• 1 kilogram of Buckwheat has 2 times more Selenium than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 16.2 times more Calcium, 1.7 times more Iron, 1.9 times more Manganese, 1.3 times more Phosphorus, 1.5 times more Potassium and 1.3 times more Zinc than Buckwheat.
• Both Buckwheat and Oil Roasted Almonds contain similar levels of Copper and Magnesium per one kilogram.
• 1 kilogram of Buckwheat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Buckwheat has more Omega 3 and 4 times more Carbohydrate than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 1.8 times more Energy, 16.2 times more Fat, 5.7 times more Saturated Fat, 14.1 times more Omega 6 and 1.6 times more Protein than Buckwheat.
• Both Buckwheat and Oil Roasted Almonds offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Oil Roasted Almonds provide inadequate amounts of Omega 3