Comparing Nutrients in 1 pound Buckwheat VS Almond paste

Macros Ratio

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

Macro Nutrients

	Buckwheat	Almond paste	Recommended Dietary Allowance
Energy	53.6% 1556kcal	71.6% 2077kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.4g	130% 126g	97g per day for Men 19-50 years
Saturated Fat	10.5% 3.36g	37.3% 12g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	56.4% 0.9g	1.6g per day for Men 19-50 years
Omega 6	25.6% 4.36g	149% 25.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	249% 324g	167% 217g	130g per day for Men 19-50 years
Sugars	NA	227% 164g	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	119% 45.4g	57.3% 21.8g	38g per day for Men 19-50 years
Protein	107% 60g	73% 41g	56g per day for Men 19-50 years

Vitamins

	Buckwheat	Almond paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38% 0.46mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	148% 1.93mg	144% 1.88mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	199% 32mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	112% 5.58mg	10.3% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.3% 0.95mg	12.6% 0.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	281% 84.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	34% 136μg	82.8% 331μg	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	0.5% 0.45mg	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	NA	409% 61.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Buckwheat	Almond paste	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	229% 2.06mg	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	125% 9.98mg	91% 7.26mg	8mg per day for Men 19-50 years
Magnesium	249% 1048mg	140% 590mg	420mg per day for Men 19-50 years
Manganese	256% 5.9mg	169% 3.9mg	2.3mg per day for Men 19-50 years
Molybdenum	556% 250μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	225% 1574mg	167% 1170mg	700mg per day for Men 19-50 years
Potassium	61.4% 2087mg	42% 1424mg	3400mg per day for Men 19-50 years
Selenium	68.5% 37.6μg	34.6% 19μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	99% 11mg	61% 6.7mg	11mg per day for Men 19-50 years
Water	1.2% 44.2g	1.73% 64g	3700g per day for Men 19-50 years

Nutrient Comparison: Buckwheat VS Almond paste per 1 lb

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

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

• 1 pound of Buckwheat has 1.2 times more Vitamin B1, 4.9 times more Vitamin B3, 10.9 times more Vitamin B5 and 5.8 times more Vitamin B6 than Almond paste.
• While 1 lb of Almond paste contains 2.4 times more Vitamin B9 than Buckwheat.
• Both Buckwheat and Almond paste provide similar amounts of Vitamin B2 per one pound.
• Both Buckwheat as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Buckwheat vs Almond paste:

• 1 pound of Buckwheat has 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.
• While 1 lb of Almond paste contains 9.6 times more Calcium than Buckwheat.
• 1 pound of Buckwheat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Buckwheat has 1.5 times more Carbohydrate, 2.1 times more Fiber and 1.5 times more Protein than Almond paste.
• While 1 lb of Almond paste contains 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.