Comparing Nutrients in 1 pound Buckwheat Flour VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Buckwheat Flour	14%	8%	78%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Buckwheat Flour	Roasted Almonds	Recommended Dietary Allowance
Energy	52.4% 1520kcal	94% 2712kcal	2900kcal per day for Men 19-50 years
Fat	14.5% 14g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	9.6% 3.07g	58% 18.6g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	23.4% 3.98g	345% 58.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	246% 320g	73.3% 95g	130g per day for Men 19-50 years
Sugars	16.3% 11.8g	30.4% 22g	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	0.063% 0.045g	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	% 0.045g	g per day for Men 19-50 years
Sucrose	% 7.7g	% 21.5g	g per day for Men 19-50 years
Fiber	119% 45.4g	130% 49.4g	38g per day for Men 19-50 years
Protein	102% 57.2g	170% 95g	56g per day for Men 19-50 years

Vitamins

	Buckwheat Flour	Roasted 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	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66.3% 0.86mg	418% 5.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	174% 28mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	29% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	203% 2.64mg	47.5% 0.62mg	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	62.4% 249μg	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	723% 108mg	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	Roasted Almonds	Recommended Dietary Allowance
Calcium	18.6% 186mg	122% 1216mg	1000mg per day for Men 19-50 years
Copper	260% 2.34mg	554% 5mg	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	211% 17mg	8mg per day for Men 19-50 years
Magnesium	271% 1139mg	301% 1266mg	420mg per day for Men 19-50 years
Manganese	400% 9.2mg	440% 10mg	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	305% 2136mg	700mg per day for Men 19-50 years
Potassium	77% 2617mg	95% 3234mg	3400mg per day for Men 19-50 years
Selenium	47% 26μg	16.5% 9.07μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	136% 15mg	11mg per day for Men 19-50 years
Water	1.37% 50.6g	0.3% 11g	3700g per day for Men 19-50 years

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

• Whole-groat Buckwheat Flour has 5.4 times more Vitamin B1, 1.7 times more Vitamin B3, 1.4 times more Vitamin B5, 4.3 times more Vitamin B6 and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 6.3 times more Vitamin B2 and 74.7 times more Vitamin E than Whole-groat Buckwheat Flour.
• Both Whole-groat Buckwheat Flour and Dry Roasted Almonds have similar amounts of Vitamin B9 per 1 lb.
• Both Whole-groat Buckwheat Flour as well as Dry Roasted 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 Roasted Almonds:

• Whole-groat Buckwheat Flour has 2.9 times more Selenium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 6.5 times more Calcium, 2.1 times more Copper and 1.4 times more Phosphorus than Whole-groat Buckwheat Flour.
• Both Whole-groat Buckwheat Flour and Dry Roasted Almonds have similar amounts of Iron, Magnesium, Manganese, Potassium and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Whole-groat Buckwheat Flour has 7.1 times more Omega 3 and 3.4 times more Carbohydrate than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.8 times more Energy, 16.9 times more Fat, 6 times more Saturated Fat, 14.8 times more Omega 6, 1.9 times more Sugars and 1.7 times more Protein than Whole-groat Buckwheat Flour.
• Both Whole-groat Buckwheat Flour and Dry Roasted Almonds have similar amounts of Fiber per 1 lb.
• Both Whole-groat Buckwheat Flour as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.