Comparing Nutrients in 1 pound Buckwheat VS Dried Butternuts

Macros Ratio

	Protein	Fat	Carbs
Buckwheat	14%	8%	78%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Buckwheat	Dried Butternuts	Recommended Dietary Allowance
Energy	53.6% 1556kcal	96% 2776kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.4g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	10.5% 3.36g	18.5% 5.92g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	2472% 39.5g	1.6g per day for Men 19-50 years
Omega 6	25.6% 4.36g	900% 153g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	249% 324g	42% 54.7g	130g per day for Men 19-50 years
Sugars	NA	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	119% 45.4g	56% 21.3g	38g per day for Men 19-50 years
Protein	107% 60g	202% 113g	56g per day for Men 19-50 years

Vitamins

	Buckwheat	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.02% 27.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38% 0.46mg	145% 1.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	148% 1.93mg	51.6% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	199% 32mg	29.6% 4.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	112% 5.58mg	57.4% 2.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.3% 0.95mg	195% 2.54mg	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	75% 299μg	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	16% 14.5mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Buckwheat	Dried Butternuts	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	227% 2.04mg	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	228% 18.2mg	8mg per day for Men 19-50 years
Magnesium	249% 1048mg	256% 1075mg	420mg per day for Men 19-50 years
Manganese	256% 5.9mg	1294% 29.8mg	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	289% 2023mg	700mg per day for Men 19-50 years
Potassium	61.4% 2087mg	56% 1910mg	3400mg per day for Men 19-50 years
Selenium	68.5% 37.6μg	142% 78μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	99% 11mg	129% 14mg	11mg per day for Men 19-50 years
Water	1.2% 44.2g	0.41% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Buckwheat VS Dried Butternuts per 1 lb

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

Lets compare vitamin content per 1 pound of Buckwheat vs Dried Butternuts:

• 1 pound of Buckwheat has 2.9 times more Vitamin B2, 6.7 times more Vitamin B3 and 1.9 times more Vitamin B5 than Dried Butternuts.
• While 1 lb of Dried Butternuts contains 3.8 times more Vitamin B1, 2.7 times more Vitamin B6, 2.2 times more Vitamin B9 and more Vitamin C than Buckwheat.
• 1 pound of Buckwheat have insufficient amounts of Vitamin C
• Both Buckwheat as well as Dried Butternuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Buckwheat vs Dried Butternuts:

• 1 pound of Buckwheat has 2.4 times more Copper than Dried Butternuts.
• While 1 lb of Dried Butternuts contains 2.9 times more Calcium, 1.8 times more Iron, 5 times more Manganese, 1.3 times more Phosphorus, 2.1 times more Selenium and 1.3 times more Zinc than Buckwheat.
• Both Buckwheat and Dried Butternuts contain similar levels of Magnesium and Potassium per one pound.
• 1 pound of Buckwheat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Buckwheat has 5.9 times more Carbohydrate and 2.1 times more Fiber than Dried Butternuts.
• While 1 lb of Dried Butternuts contains 1.8 times more Energy, 16.8 times more Fat, 1.8 times more Saturated Fat, 111.8 times more Omega 3, 35.1 times more Omega 6 and 1.9 times more Protein than Buckwheat.