Comparing Nutrients in 1 pound Buckwheat Flour VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Buckwheat Flour	14%	8%	78%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Buckwheat Flour	Dried Beechnuts	Recommended Dietary Allowance
Energy	52.4% 1520kcal	90% 2613kcal	2900kcal per day for Men 19-50 years
Fat	14.5% 14g	234% 227g	97g per day for Men 19-50 years
Saturated Fat	9.6% 3.07g	81% 26g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	482% 7.7g	1.6g per day for Men 19-50 years
Omega 6	23.4% 3.98g	491% 83.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	246% 320g	117% 152g	130g per day for Men 19-50 years
Sugars	16.3% 11.8g	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	% 7.7g	NA	g per day for Men 19-50 years
Fiber	119% 45.4g	NA	38g per day for Men 19-50 years
Protein	102% 57.2g	50.2% 28g	56g per day for Men 19-50 years

Vitamins

	Buckwheat Flour	Dried Beechnuts	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	115% 1.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66.3% 0.86mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	174% 28mg	25% 3.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	84% 4.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	203% 2.64mg	239% 3.1mg	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	128% 513μg	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	78% 70.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.68% 1.45mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26.5% 31.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Buckwheat Flour	Dried Beechnuts	Recommended Dietary Allowance
Calcium	18.6% 186mg	0.45% 4.54mg	1000mg per day for Men 19-50 years
Copper	260% 2.34mg	338% 3.04mg	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	230% 18.4mg	139% 11mg	8mg per day for Men 19-50 years
Magnesium	271% 1139mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	400% 9.2mg	264% 6.1mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	77% 2617mg	136% 4613mg	3400mg per day for Men 19-50 years
Selenium	47% 26μg	NA	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	11.5% 172mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	1.37% 50.6g	0.81% 30g	3700g per day for Men 19-50 years

Nutrient Comparison: Buckwheat Flour VS Dried Beechnuts per 1 lb

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

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

• 1 pound of Buckwheat Flour has 1.4 times more Vitamin B1 and 7 times more Vitamin B3 than Dried Beechnuts.
• While 1 lb of Dried Beechnuts contains 2 times more Vitamin B2, 2.1 times more Vitamin B5, 2.1 times more Vitamin B9 and more Vitamin C than Whole-groat Buckwheat Flour.
• Both Buckwheat Flour and Dried Beechnuts provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Buckwheat Flour have insufficient amounts of Vitamin C
• Both Whole-groat Buckwheat Flour as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Buckwheat Flour vs Dried Beechnuts:

• 1 pound of Buckwheat Flour has 41 times more Calcium, 1.7 times more Iron, more Magnesium, 1.5 times more Manganese, more Phosphorus and 8.7 times more Zinc than Dried Beechnuts.
• While 1 lb of Dried Beechnuts contains 1.3 times more Copper, 1.8 times more Potassium and 3.5 times more Sodium than Whole-groat Buckwheat Flour.
• 1 pound of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 1 pound:

• 1 pound of Buckwheat Flour has 2.1 times more Carbohydrate and 2 times more Protein than Dried Beechnuts.
• While 1 lb of Dried Beechnuts contains 1.7 times more Energy, 16.1 times more Fat, 8.4 times more Saturated Fat, 23.9 times more Omega 3 and 21 times more Omega 6 than Whole-groat Buckwheat Flour.