Comparing Nutrients in 1 pound Roasted Buckwheat VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Roasted Buckwheat	13%	7%	80%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Roasted Buckwheat	Dried Beechnuts	Recommended Dietary Allowance
Energy	54% 1569kcal	90% 2613kcal	2900kcal per day for Men 19-50 years
Fat	12.7% 12.3g	234% 227g	97g per day for Men 19-50 years
Saturated Fat	8.38% 2.7g	81% 26g	32g per day for Men 19-50 years
Omega 3	17.6% 0.28g	482% 7.7g	1.6g per day for Men 19-50 years
Omega 6	20.4% 3.47g	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	262% 340g	117% 152g	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	50.2% 28g	56g per day for Men 19-50 years

Vitamins

	Roasted Buckwheat	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	84.7% 1mg	115% 1.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	146% 23.3mg	25% 3.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	112% 5.58mg	84% 4.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	239% 3.1mg	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	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	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 Beechnuts	Recommended Dietary Allowance
Calcium	7.7% 77mg	0.45% 4.54mg	1000mg per day for Men 19-50 years
Copper	314% 2.83mg	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	140% 11.2mg	139% 11mg	8mg per day for Men 19-50 years
Magnesium	239% 1002mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	319% 7.34mg	264% 6.1mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	42.7% 1451mg	136% 4613mg	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	11.5% 172mg	1500mg per day for Men 19-50 years
Zinc	100% 11mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	1.03% 38g	0.81% 30g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Buckwheat VS Dried Beechnuts per 1 lb

Compare the macro and micronutrient content in 1 lb of Roasted Buckwheat 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 Roasted Buckwheat vs Dried Beechnuts:

• 1 pound of Roasted Buckwheat has 5.9 times more Vitamin B3 and 1.3 times more Vitamin B5 than Dried Beechnuts.
• While 1 lb of Dried Beechnuts contains 1.4 times more Vitamin B1, 1.4 times more Vitamin B2, 1.9 times more Vitamin B6, 2.7 times more Vitamin B9 and more Vitamin C than Roasted Buckwheat Groats.
• 1 pound of Roasted Buckwheat have insufficient amounts of Vitamin C
• Both Roasted Buckwheat Groats as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

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

• 1 pound of Roasted Buckwheat has more Magnesium, 1.2 times more Manganese, more Phosphorus and 6.7 times more Zinc than Dried Beechnuts.
• While 1 lb of Dried Beechnuts contains 3.2 times more Potassium and 3.5 times more Sodium than Roasted Buckwheat Groats.
• Both Roasted Buckwheat and Dried Beechnuts contain similar levels of Copper and Iron per one pound.
• 1 pound of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Roasted Buckwheat Groats as well as Dried Beechnuts lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Buckwheat has 2.2 times more Carbohydrate and 1.9 times more Protein than Dried Beechnuts.
• While 1 lb of Dried Beechnuts contains 1.7 times more Energy, 18.5 times more Fat, 9.7 times more Saturated Fat, 27.4 times more Omega 3 and 24 times more Omega 6 than Roasted Buckwheat Groats.