Comparing Nutrients in 1 kilogram Oil Roasted Almonds VS Boiled Buckwheat

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Boiled Buckwheat	14%	6%	80%

Macro Nutrients

	Oil Roasted Almonds	Boiled Buckwheat	Recommended Dietary Allowance
Energy	209% 6070kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	569% 552g	6.4% 6.2g	97g per day for Men 19-50 years
Saturated Fat	132% 42g	4.2% 1.34g	32g per day for Men 19-50 years
Omega 3	0% 0g	8.75% 0.14g	1.6g per day for Men 19-50 years
Omega 6	795% 135g	10.2% 1.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	136% 177g	153% 199g	130g per day for Men 19-50 years
Sugars	62.8% 45.5g	12.4% 9g	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	0% 0g	1.38% 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	% 0.4g	% 2g	g per day for Men 19-50 years
Sucrose	% 43.8g	% 4g	g per day for Men 19-50 years
Fiber	276% 105g	71% 27g	38g per day for Men 19-50 years
Protein	379% 212g	60.4% 33.8g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Boiled Buckwheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.7% 0.92mg	33.3% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	601% 7.8mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	229% 36.7mg	58.8% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	71.8% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.18mg	59.2% 0.77mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	67.5% 270μg	35% 140μg	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	1731% 260mg	6% 0.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Boiled Buckwheat	Recommended Dietary Allowance
Calcium	291% 2910mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	1061% 9.55mg	162% 1.46mg	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	460% 36.8mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	652% 2740mg	121% 510mg	420mg per day for Men 19-50 years
Manganese	1070% 24.6mg	175% 4.03mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	666% 4660mg	100% 700mg	700mg per day for Men 19-50 years
Potassium	206% 6990mg	26% 880mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	279% 30.7mg	55.5% 6.1mg	11mg per day for Men 19-50 years
Water	0.76% 28g	20.4% 756g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Boiled Buckwheat per 1 kg

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

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

• 1 kilogram of Oil Roasted Almonds has 2.3 times more Vitamin B1, 20 times more Vitamin B2, 3.9 times more Vitamin B3, 1.5 times more Vitamin B6, 1.9 times more Vitamin B9 and 288.6 times more Vitamin E than Boiled Buckwheat.
• While 1 kg of Cooked Buckwheat Groats contains 1.6 times more Vitamin B5 than Oil Roasted Almonds.
• 1 kilogram of Boiled Buckwheat have insufficient amounts of Vitamin E
• Both Oil Roasted Almonds as well as Cooked Buckwheat Groats have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one kilogram.

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

• 1 kilogram of Oil Roasted Almonds has 41.6 times more Calcium, 6.5 times more Copper, 4.6 times more Iron, 5.4 times more Magnesium, 6.1 times more Manganese, 6.7 times more Phosphorus, 7.9 times more Potassium, 1.9 times more Selenium and 5 times more Zinc than Boiled Buckwheat.
• While 1 kg of Cooked Buckwheat Groats contains 27 times more Water than Oil Roasted Almonds.
• 1 kilogram of Boiled Buckwheat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Almonds has 6.6 times more Energy, 89 times more Fat, 31.4 times more Saturated Fat, 77.7 times more Omega 6, 5.1 times more Sugars, 3.9 times more Fiber and 6.3 times more Protein than Boiled Buckwheat.
• Both Oil Roasted Almonds and Boiled Buckwheat offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Boiled Buckwheat provide inadequate amounts of Omega 6
• Both Oil Roasted Almonds as well as Cooked Buckwheat Groats provide inadequate amounts of Omega 3 in one kilogram.