Comparing Nutrients in 1 kilogram Almond paste VS Buckwheat

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Buckwheat	14%	8%	78%

Macro Nutrients

	Almond paste	Buckwheat	Recommended Dietary Allowance
Energy	158% 4580kcal	118% 3430kcal	2900kcal per day for Men 19-50 years
Fat	286% 277g	35% 34g	97g per day for Men 19-50 years
Saturated Fat	82% 26.3g	23% 7.4g	32g per day for Men 19-50 years
Omega 3	124% 2g	48.8% 0.78g	1.6g per day for Men 19-50 years
Omega 6	328% 55.8g	56.5% 9.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	368% 478g	550% 715g	130g per day for Men 19-50 years
Sugars	500% 363g	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	NA	NA	g per day for Men 19-50 years
Fiber	126% 48g	263% 100g	38g per day for Men 19-50 years
Protein	161% 90g	237% 133g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Buckwheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.3% 0.82mg	84% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	318% 4.14mg	327% 4.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89% 14.2mg	439% 70.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	246% 12.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.7% 0.36mg	162% 2.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	620% 186μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	183% 730μg	75% 300μg	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	1.1% 1mg	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	903% 135mg	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

	Almond paste	Buckwheat	Recommended Dietary Allowance
Calcium	172% 1720mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	504% 4.54mg	1222% 11mg	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	200% 16mg	275% 22mg	8mg per day for Men 19-50 years
Magnesium	310% 1300mg	550% 2310mg	420mg per day for Men 19-50 years
Manganese	372% 8.56mg	565% 13mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1227% 552μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	369% 2580mg	496% 3470mg	700mg per day for Men 19-50 years
Potassium	92% 3140mg	135% 4600mg	3400mg per day for Men 19-50 years
Selenium	76.4% 42μg	151% 83μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	135% 15mg	218% 24mg	11mg per day for Men 19-50 years
Water	3.8% 141g	2.64% 98g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Buckwheat per 1 kg

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

Lets compare vitamin content per 1 kilogram of Almond paste vs Buckwheat:

• 1 kilogram of Almond paste has 2.4 times more Vitamin B9 than Buckwheat.
• While 1 kg of Buckwheat contains 4.9 times more Vitamin B3, 10.9 times more Vitamin B5 and 5.8 times more Vitamin B6 than Almond paste.
• Both Almond paste and Buckwheat provide similar amounts of Vitamin B1 and Vitamin B2 per one kilogram.
• Both Almond paste as well as Buckwheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Almond paste vs Buckwheat:

• 1 kilogram of Almond paste has 9.6 times more Calcium than Buckwheat.
• While 1 kg of Buckwheat contains 2.4 times more Copper, 1.4 times more Iron, 1.8 times more Magnesium, 1.5 times more Manganese, 1.3 times more Phosphorus, 1.5 times more Potassium, 2 times more Selenium and 1.6 times more Zinc than Almond paste.
• 1 kilogram of Buckwheat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Almond paste has 1.3 times more Energy, 8.2 times more Fat, 3.5 times more Saturated Fat, 2.6 times more Omega 3 and 5.8 times more Omega 6 than Buckwheat.
• While 1 kg of Buckwheat contains 1.5 times more Carbohydrate, 2.1 times more Fiber and 1.5 times more Protein than Almond paste.