Comparing Nutrients in 1 pound Buckwheat Flour VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Buckwheat Flour	14%	8%	78%
Almonds	14%	72%	14%

Macro Nutrients

	Buckwheat Flour	Almonds	Recommended Dietary Allowance
Energy	52.4% 1520kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	14.5% 14g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	9.6% 3.07g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	23.4% 3.98g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	246% 320g	75% 98g	130g per day for Men 19-50 years
Sugars	16.3% 11.8g	27.2% 19.7g	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	0.69% 0.5g	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	% 0.77g	g per day for Men 19-50 years
Sucrose	% 7.7g	% 18g	g per day for Men 19-50 years
Fiber	119% 45.4g	149% 56.7g	38g per day for Men 19-50 years
Protein	102% 57.2g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Buckwheat Flour	Almonds	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	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66.3% 0.86mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	174% 28mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	203% 2.64mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	228% 68.5μg	862% 259μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	61.2% 245μg	50% 200μg	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	9.68% 1.45mg	775% 116mg	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	Almonds	Recommended Dietary Allowance
Calcium	18.6% 186mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	260% 2.34mg	520% 4.68mg	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	210% 17mg	8mg per day for Men 19-50 years
Magnesium	271% 1139mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	400% 9.2mg	430% 9.9mg	2.3mg per day for Men 19-50 years
Molybdenum	450% 202μg	457% 205μg	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	312% 2182mg	700mg per day for Men 19-50 years
Potassium	77% 2617mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	47% 26μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	129% 14mg	11mg per day for Men 19-50 years
Water	1.37% 50.6g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Buckwheat Flour vs Almonds:

• Whole-groat Buckwheat Flour has 2 times more Vitamin B1, 1.7 times more Vitamin B3, 4.2 times more Vitamin B6, 1.2 times more Vitamin B9 and more Vitamin K than Almonds.
• While Almonds contain 6 times more Vitamin B2, 3.8 times more Vitamin B7 and 80.1 times more Vitamin E than Whole-groat Buckwheat Flour.
• Both Whole-groat Buckwheat Flour and Almonds have similar amounts of Vitamin B5 per 1 lb.
• Both Whole-groat Buckwheat Flour as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Buckwheat Flour vs Almonds:

• Whole-groat Buckwheat Flour has 1.4 times more Selenium than Almonds.
• While Almonds contain 6.6 times more Calcium, 2 times more Copper, 1.4 times more Phosphorus and 1.3 times more Potassium than Whole-groat Buckwheat Flour.
• Both Whole-groat Buckwheat Flour and Almonds have similar amounts of Iron, Magnesium, Manganese, Molybdenum and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Whole-groat Buckwheat Flour has 23.7 times more Omega 3 and 3.3 times more Carbohydrate than Almonds.
• While Almonds contain 1.7 times more Energy, 16.1 times more Fat, 5.6 times more Saturated Fat, 14.1 times more Omega 6, 1.7 times more Sugars and 1.7 times more Protein than Whole-groat Buckwheat Flour.
• Both Whole-groat Buckwheat Flour and Almonds have similar amounts of Fiber per 1 lb.
• Both Whole-groat Buckwheat Flour as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.