Comparing Nutrients in 1 kilogram Buckwheat Flour VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Buckwheat Flour	14%	8%	78%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Buckwheat Flour	Dried Beechnuts	Recommended Dietary Allowance
Energy	116% 3350kcal	199% 5760kcal	2900kcal per day for Men 19-50 years
Fat	32% 31g	515% 500g	97g per day for Men 19-50 years
Saturated Fat	21% 6.77g	179% 57g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	1063% 17g	1.6g per day for Men 19-50 years
Omega 6	51.6% 8.77g	1082% 184g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	543% 706g	258% 335g	130g per day for Men 19-50 years
Sugars	36% 26g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	% 17g	NA	g per day for Men 19-50 years
Fiber	263% 100g	NA	38g per day for Men 19-50 years
Protein	225% 126g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Buckwheat Flour	Dried Beechnuts	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	253% 3.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	146% 1.9mg	285% 3.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	384% 61.5mg	55% 8.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	88% 4.4mg	185% 9.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	448% 5.82mg	526% 6.84mg	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	283% 1130μg	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	172% 155mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	21.3% 3.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58.3% 70μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Buckwheat Flour	Dried Beechnuts	Recommended Dietary Allowance
Calcium	41% 410mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	572% 5.15mg	744% 6.7mg	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	308% 24.6mg	8mg per day for Men 19-50 years
Magnesium	598% 2510mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	883% 20.3mg	583% 13.4mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	170% 5770mg	299% 10170mg	3400mg per day for Men 19-50 years
Selenium	104% 57μg	NA	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	25.3% 380mg	1500mg per day for Men 19-50 years
Zinc	284% 31mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	3% 112g	1.8% 66g	3700g per day for Men 19-50 years

Nutrient Comparison: Buckwheat Flour VS Dried Beechnuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Buckwheat Flour versus 1 kg of Dried Beechnuts to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Buckwheat Flour has 1.4 times more Vitamin B1 and 7 times more Vitamin B3 than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 2 times more Vitamin B2, 2.1 times more Vitamin B5, 2.1 times more Vitamin B9 and more Vitamin C than Whole-groat Buckwheat Flour.
• Both Buckwheat Flour and Dried Beechnuts provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Buckwheat Flour have insufficient amounts of Vitamin C
• Both Whole-groat Buckwheat Flour as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Buckwheat Flour vs Dried Beechnuts:

• 1 kilogram of Buckwheat Flour has 41 times more Calcium, 1.7 times more Iron, more Magnesium, 1.5 times more Manganese, more Phosphorus and 8.7 times more Zinc than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 1.3 times more Copper, 1.8 times more Potassium and 3.5 times more Sodium than Whole-groat Buckwheat Flour.
• 1 kilogram of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Buckwheat Flour has 2.1 times more Carbohydrate and 2 times more Protein than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 1.7 times more Energy, 16.1 times more Fat, 8.4 times more Saturated Fat, 23.9 times more Omega 3 and 21 times more Omega 6 than Whole-groat Buckwheat Flour.