Comparing Nutrients in 1 pound Oil Roasted Almonds VS Buckwheat Flour

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Buckwheat Flour	14%	8%	78%

Macro Nutrients

	Oil Roasted Almonds	Buckwheat Flour	Recommended Dietary Allowance
Energy	95% 2753kcal	52.4% 1520kcal	2900kcal per day for Men 19-50 years
Fat	258% 250g	14.5% 14g	97g per day for Men 19-50 years
Saturated Fat	59.6% 19g	9.6% 3.07g	32g per day for Men 19-50 years
Omega 3	0% 0g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	361% 61.3g	23.4% 3.98g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.7% 80g	246% 320g	130g per day for Men 19-50 years
Sugars	28.5% 20.6g	16.3% 11.8g	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	0% 0g	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	% 0.18g	NA	g per day for Men 19-50 years
Sucrose	% 20g	% 7.7g	g per day for Men 19-50 years
Fiber	125% 47.6g	119% 45.4g	38g per day for Men 19-50 years
Protein	172% 96g	102% 57.2g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Buckwheat Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.8% 0.42mg	158% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.54mg	66.3% 0.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.6mg	174% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.54mg	203% 2.64mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	228% 68.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	30.6% 122μg	61.2% 245μg	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	785% 118mg	9.68% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	26.5% 31.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Buckwheat Flour	Recommended Dietary Allowance
Calcium	132% 1320mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	481% 4.33mg	260% 2.34mg	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	209% 16.7mg	230% 18.4mg	8mg per day for Men 19-50 years
Magnesium	296% 1243mg	271% 1139mg	420mg per day for Men 19-50 years
Manganese	485% 11mg	400% 9.2mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	450% 202μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	302% 2114mg	218% 1529mg	700mg per day for Men 19-50 years
Potassium	93% 3171mg	77% 2617mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	47% 26μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	127% 14mg	129% 14mg	11mg per day for Men 19-50 years
Water	0.34% 12.7g	1.37% 50.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Buckwheat Flour per 1 lb

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

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

• 1 pound of Oil Roasted Almonds has 4.1 times more Vitamin B2 and 81.2 times more Vitamin E than Buckwheat Flour.
• While 1 lb of Whole-groat Buckwheat Flour contains 4.5 times more Vitamin B1, 1.7 times more Vitamin B3, 1.9 times more Vitamin B5, 4.9 times more Vitamin B6, 2 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• 1 pound of Oil Roasted Almonds have insufficient amounts of Vitamin K
• Both Oil Roasted Almonds as well as Whole-groat Buckwheat Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Oil Roasted Almonds vs Buckwheat Flour:

• 1 pound of Oil Roasted Almonds has 7.1 times more Calcium, 1.9 times more Copper, 1.2 times more Manganese, 1.4 times more Phosphorus and 1.2 times more Potassium than Buckwheat Flour.
• While 1 lb of Whole-groat Buckwheat Flour contains 1.4 times more Selenium than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Buckwheat Flour contain similar levels of Iron, Magnesium and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Almonds has 1.8 times more Energy, 17.8 times more Fat, 6.2 times more Saturated Fat, 15.4 times more Omega 6, 1.8 times more Sugars and 1.7 times more Protein than Buckwheat Flour.
• While 1 lb of Whole-groat Buckwheat Flour contains more Omega 3 and 4 times more Carbohydrate than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Buckwheat Flour offer comparable quantities of Fiber per one pound.
• 1 pound of Oil Roasted Almonds provide inadequate amounts of Omega 3