Comparing Nutrients in 1 kilogram Buckwheat Flour VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Buckwheat Flour	14%	8%	78%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Buckwheat Flour	Blanched Almonds	Recommended Dietary Allowance
Energy	116% 3350kcal	203% 5900kcal	2900kcal per day for Men 19-50 years
Fat	32% 31g	541% 525g	97g per day for Men 19-50 years
Saturated Fat	21% 6.77g	124% 39.5g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	51.6% 8.77g	727% 124g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	543% 706g	144% 187g	130g per day for Men 19-50 years
Sugars	36% 26g	64% 46.3g	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	% 0.3g	g per day for Men 19-50 years
Sucrose	% 17g	% 44.6g	g per day for Men 19-50 years
Fiber	263% 100g	261% 99g	38g per day for Men 19-50 years
Protein	225% 126g	382% 214g	56g per day for Men 19-50 years

Vitamins

	Buckwheat Flour	Blanched 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	159% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	146% 1.9mg	547% 7.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	384% 61.5mg	219% 35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	88% 4.4mg	62.8% 3.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	448% 5.82mg	88.5% 1.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	503% 151μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	135% 540μg	123% 490μg	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	1583% 238mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	41% 410mg	236% 2360mg	1000mg per day for Men 19-50 years
Copper	572% 5.15mg	1141% 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	410% 32.8mg	8mg per day for Men 19-50 years
Magnesium	598% 2510mg	638% 2680mg	420mg per day for Men 19-50 years
Manganese	883% 20.3mg	798% 18.4mg	2.3mg per day for Men 19-50 years
Molybdenum	991% 446μg	NA	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	194% 6590mg	3400mg per day for Men 19-50 years
Selenium	104% 57μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	284% 31mg	270% 29.7mg	11mg per day for Men 19-50 years
Water	3% 112g	1.2% 45g	3700g per day for Men 19-50 years

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

• Whole-groat Buckwheat Flour has 2.2 times more Vitamin B1, 1.8 times more Vitamin B3, 1.4 times more Vitamin B5, 5.1 times more Vitamin B6 and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 3.7 times more Vitamin B2 and 74.2 times more Vitamin E than Whole-groat Buckwheat Flour.
• Both Whole-groat Buckwheat Flour and Blanched Almonds have similar amounts of Vitamin B9 per 1 kg.
• Both Whole-groat Buckwheat Flour as well as Blanched 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 Blanched Almonds:

• Whole-groat Buckwheat Flour has 1.2 times more Iron and 1.8 times more Selenium than Blanched Almonds.
• While Blanched Almonds contain 5.8 times more Calcium, 2 times more Copper, 1.4 times more Phosphorus and 1.7 times more Sodium than Whole-groat Buckwheat Flour.
• Both Whole-groat Buckwheat Flour and Blanched Almonds have similar amounts of Magnesium, Manganese, Potassium and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Whole-groat Buckwheat Flour has 17.8 times more Omega 3 and 3.8 times more Carbohydrate than Blanched Almonds.
• While Blanched Almonds contain 1.8 times more Energy, 16.9 times more Fat, 5.8 times more Saturated Fat, 14.1 times more Omega 6, 1.8 times more Sugars and 1.7 times more Protein than Whole-groat Buckwheat Flour.
• Both Whole-groat Buckwheat Flour and Blanched Almonds have similar amounts of Fiber per 1 kg.
• Both Whole-groat Buckwheat Flour as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.