Comparing Nutrients in 1 kilogram Buckwheat Flour VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Buckwheat Flour	14%	8%	78%
Almonds	14%	72%	14%

Macro Nutrients

	Buckwheat Flour	Almonds	Recommended Dietary Allowance
Energy	116% 3350kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	32% 31g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	21% 6.77g	119% 38g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	51.6% 8.77g	725% 123g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	543% 706g	166% 216g	130g per day for Men 19-50 years
Sugars	36% 26g	60% 43.5g	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	1.5% 1.1g	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	% 1.7g	g per day for Men 19-50 years
Sucrose	% 17g	% 39.5g	g per day for Men 19-50 years
Fiber	263% 100g	329% 125g	38g per day for Men 19-50 years
Protein	225% 126g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Buckwheat Flour	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	348% 4.17mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	146% 1.9mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	384% 61.5mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	88% 4.4mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	448% 5.82mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	503% 151μg	1900% 570μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	135% 540μg	110% 440μg	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	21.3% 3.2mg	1709% 256mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58.3% 70μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Buckwheat Flour	Almonds	Recommended Dietary Allowance
Calcium	41% 410mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	572% 5.15mg	1146% 10.3mg	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	508% 40.6mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	598% 2510mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	883% 20.3mg	947% 21.8mg	2.3mg per day for Men 19-50 years
Molybdenum	991% 446μg	1007% 453μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	481% 3370mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	170% 5770mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	104% 57μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	284% 31mg	284% 31mg	11mg per day for Men 19-50 years
Water	3% 112g	1.2% 44g	3700g per day for Men 19-50 years

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

• Whole-groat Buckwheat Flour has 2 times more Vitamin B1, 1.7 times more Vitamin B3, 4.2 times more Vitamin B6, 1.2 times more Vitamin B9 and more Vitamin K than Almonds.
• While Almonds contain 6 times more Vitamin B2, 3.8 times more Vitamin B7 and 80.1 times more Vitamin E than Whole-groat Buckwheat Flour.
• Both Whole-groat Buckwheat Flour and Almonds have similar amounts of Vitamin B5 per 1 kg.
• Both Whole-groat Buckwheat Flour as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Buckwheat Flour vs Almonds:

• Whole-groat Buckwheat Flour has 1.4 times more Selenium than Almonds.
• While Almonds contain 6.6 times more Calcium, 2 times more Copper, 1.4 times more Phosphorus and 1.3 times more Potassium than Whole-groat Buckwheat Flour.
• Both Whole-groat Buckwheat Flour and Almonds have similar amounts of Iron, Magnesium, Manganese, Molybdenum and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Whole-groat Buckwheat Flour has 23.7 times more Omega 3 and 3.3 times more Carbohydrate than Almonds.
• While Almonds contain 1.7 times more Energy, 16.1 times more Fat, 5.6 times more Saturated Fat, 14.1 times more Omega 6, 1.7 times more Sugars and 1.7 times more Protein than Whole-groat Buckwheat Flour.
• Both Whole-groat Buckwheat Flour and Almonds have similar amounts of Fiber per 1 kg.
• Both Whole-groat Buckwheat Flour as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.