Comparing Nutrients in 1 pound Buckwheat Flour VS Almond paste

Macros Ratio

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

Macro Nutrients

	Buckwheat Flour	Almond paste	Recommended Dietary Allowance
Energy	52.4% 1520kcal	71.6% 2077kcal	2900kcal per day for Men 19-50 years
Fat	14.5% 14g	130% 126g	97g per day for Men 19-50 years
Saturated Fat	9.6% 3.07g	37.3% 12g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	56.4% 0.9g	1.6g per day for Men 19-50 years
Omega 6	23.4% 3.98g	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	246% 320g	167% 217g	130g per day for Men 19-50 years
Sugars	16.3% 11.8g	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	% 7.7g	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	102% 57.2g	73% 41g	56g per day for Men 19-50 years

Vitamins

	Buckwheat Flour	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	158% 1.9mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66.3% 0.86mg	144% 1.88mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	174% 28mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	10.3% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	203% 2.64mg	12.6% 0.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	228% 68.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	61.2% 245μg	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	9.68% 1.45mg	409% 61.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26.5% 31.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Buckwheat Flour	Almond paste	Recommended Dietary Allowance
Calcium	18.6% 186mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	260% 2.34mg	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	230% 18.4mg	91% 7.26mg	8mg per day for Men 19-50 years
Magnesium	271% 1139mg	140% 590mg	420mg per day for Men 19-50 years
Manganese	400% 9.2mg	169% 3.9mg	2.3mg per day for Men 19-50 years
Molybdenum	450% 202μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	218% 1529mg	167% 1170mg	700mg per day for Men 19-50 years
Potassium	77% 2617mg	42% 1424mg	3400mg per day for Men 19-50 years
Selenium	47% 26μg	34.6% 19μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	61% 6.7mg	11mg per day for Men 19-50 years
Water	1.37% 50.6g	1.73% 64g	3700g per day for Men 19-50 years

Nutrient Comparison: Buckwheat Flour VS Almond paste per 1 lb

Compare the macro and micronutrient content in 1 lb of Buckwheat Flour 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 Flour vs Almond paste:

• 1 pound of Buckwheat Flour has 5.1 times more Vitamin B1, 4.3 times more Vitamin B3, 3.9 times more Vitamin B5, 16.2 times more Vitamin B6 and more Vitamin K than Almond paste.
• While 1 lb of Almond paste contains 2.2 times more Vitamin B2, 1.4 times more Vitamin B9 and 42.3 times more Vitamin E than Whole-groat Buckwheat Flour.
• 1 pound of Almond paste have insufficient amounts of Vitamin K
• Both Whole-groat Buckwheat Flour 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 Flour vs Almond paste:

• 1 pound of Buckwheat Flour has 2.5 times more Iron, 1.9 times more Magnesium, 2.4 times more Manganese, 1.3 times more Phosphorus, 1.8 times more Potassium, 1.4 times more Selenium and 2.1 times more Zinc than Almond paste.
• While 1 lb of Almond paste contains 4.2 times more Calcium than Whole-groat Buckwheat Flour.
• Both Buckwheat Flour and Almond paste contain similar levels of Copper per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Buckwheat Flour has 1.5 times more Carbohydrate, 2.1 times more Fiber and 1.4 times more Protein than Almond paste.
• While 1 lb of Almond paste contains 1.4 times more Energy, 8.9 times more Fat, 3.9 times more Saturated Fat, 2.8 times more Omega 3, 6.4 times more Omega 6 and 13.9 times more Sugars than Whole-groat Buckwheat Flour.