Comparing Nutrients in 1 pound Roasted Buckwheat VS Dried Acorns

Macros Ratio

	Protein	Fat	Carbs
Roasted Buckwheat	13%	7%	80%
Dried Acorns	6%	53%	41%

Macro Nutrients

	Roasted Buckwheat	Dried Acorns	Recommended Dietary Allowance
Energy	54% 1569kcal	79.6% 2309kcal	2900kcal per day for Men 19-50 years
Fat	12.7% 12.3g	147% 142g	97g per day for Men 19-50 years
Saturated Fat	8.38% 2.7g	58% 18.5g	32g per day for Men 19-50 years
Omega 3	17.6% 0.28g	NA	1.6g per day for Men 19-50 years
Omega 6	20.4% 3.47g	161% 27.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	262% 340g	187% 243g	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	123% 46.7g	NA	38g per day for Men 19-50 years
Protein	95% 53.2g	65.6% 36.7g	56g per day for Men 19-50 years

Vitamins

	Roasted Buckwheat	Dried Acorns	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	84.7% 1mg	56.3% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	53.7% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	146% 23.3mg	68.2% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	112% 5.58mg	85.3% 4.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	242% 3.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	47.6% 191μg	130% 522μg	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	NA	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

	Roasted Buckwheat	Dried Acorns	Recommended Dietary Allowance
Calcium	7.7% 77mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	314% 2.83mg	412% 3.7mg	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	140% 11.2mg	59% 4.7mg	8mg per day for Men 19-50 years
Magnesium	239% 1002mg	88.6% 372mg	420mg per day for Men 19-50 years
Manganese	319% 7.34mg	269% 6.2mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	207% 1447mg	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	42.7% 1451mg	95% 3216mg	3400mg per day for Men 19-50 years
Selenium	69.3% 38μg	NA	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	100% 11mg	27.6% 3.04mg	11mg per day for Men 19-50 years
Water	1.03% 38g	0.62% 23g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Buckwheat VS Dried Acorns per 1 lb

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

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

• 1 pound of Roasted Buckwheat has 1.5 times more Vitamin B1, 1.8 times more Vitamin B2, 2.1 times more Vitamin B3 and 1.3 times more Vitamin B5 than Dried Acorns.
• While 1 lb of Dried Acorns contains 2 times more Vitamin B6 and 2.7 times more Vitamin B9 than Roasted Buckwheat Groats.
• Both Roasted Buckwheat Groats as well as Dried Acorns have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one pound.

Comparing minerals per 1 pound for Roasted Buckwheat vs Dried Acorns:

• 1 pound of Roasted Buckwheat has 2.4 times more Iron, 2.7 times more Magnesium, 3.1 times more Phosphorus and 3.6 times more Zinc than Dried Acorns.
• While 1 lb of Dried Acorns contains 3.2 times more Calcium, 1.3 times more Copper and 2.2 times more Potassium than Roasted Buckwheat Groats.
• Both Roasted Buckwheat and Dried Acorns contain similar levels of Manganese per one pound.
• 1 pound of Roasted Buckwheat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Buckwheat has 1.4 times more Carbohydrate and 1.4 times more Protein than Dried Acorns.
• While 1 lb of Dried Acorns contains 1.5 times more Energy, 11.6 times more Fat, 6.9 times more Saturated Fat and 7.9 times more Omega 6 than Roasted Buckwheat Groats.