Comparing Nutrients in 500 calories Boiled Buckwheat VS Oil Roasted Almonds

Weight per 500 calories

• Boiled Buckwheat: 544g
• Oil Roasted Almonds: 82.4g

Oil Roasted Almonds have 6.6 times more energy per unit of mass than Cooked Buckwheat Groats, which is very high in comparison to other foods. Boiled Buckwheat having average energy density.

Discover which food has more nutrients per 500 calories - Boiled Buckwheat or Oil Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Boiled Buckwheat	14%	6%	80%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Boiled Buckwheat	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.47% 3.37g	47% 45.4g	97g per day for Men 19-50 years
Saturated Fat	2.28% 0.73g	11% 3.47g	32g per day for Men 19-50 years
Omega 3	4.76% 0.076g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	5.56% 0.95g	65.5% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.4% 108g	11.2% 14.6g	130g per day for Men 19-50 years
Sugars	6.75% 4.9g	5.17% 3.75g	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	0.75% 0.54g	0% 0g	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	% 1.1g	% 0.033g	g per day for Men 19-50 years
Sucrose	% 2.17g	% 3.6g	g per day for Men 19-50 years
Fiber	38.6% 14.7g	22.8% 8.65g	38g per day for Men 19-50 years
Protein	33% 18.4g	31.2% 17.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Buckwheat	Oil 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	18% 0.22mg	6.3% 0.076mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	49.5% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	19% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.95mg	3.77% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.42mg	7.48% 0.097mg	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	19% 76μg	5.56% 22.2μg	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	3.26% 0.49mg	143% 21.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.6% 10.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Buckwheat	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	3.8% 38mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	88% 0.79mg	87.4% 0.79mg	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	54.3% 4.35mg	38% 3.03mg	8mg per day for Men 19-50 years
Magnesium	66% 277mg	53.7% 226mg	420mg per day for Men 19-50 years
Manganese	95% 2.2mg	88% 2.03mg	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	54.3% 380mg	55% 384mg	700mg per day for Men 19-50 years
Potassium	14% 478mg	17% 576mg	3400mg per day for Men 19-50 years
Selenium	21.7% 12μg	6.14% 3.38μg	55μg per day for Men 19-50 years
Sodium	1.45% 21.7mg	0.055% 0.82mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	23% 2.53mg	11mg per day for Men 19-50 years
Water	11% 411g	0.062% 2.3g	3700g per day for Men 19-50 years

Boiled Buckwheat VS Oil Roasted Almonds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Buckwheat or Oil Roasted Almonds?

Lets compare vitamin content per 500 calories of Boiled Buckwheat vs Oil Roasted Almonds:

• 500 calories of Boiled Buckwheat have 2.9 times more Vitamin B1, 1.7 times more Vitamin B3, 10.3 times more Vitamin B5, 4.3 times more Vitamin B6 and 3.4 times more Vitamin B9 than Oil Roasted Almonds.
• While 500 kcal of Oil Roasted Almonds contain 3 times more Vitamin B2 and 43.7 times more Vitamin E than Cooked Buckwheat Groats.
• 500 calories of Boiled Buckwheat have insufficient amounts of Vitamin E
• 500 calories of Oil Roasted Almonds have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Cooked Buckwheat Groats as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Boiled Buckwheat vs Oil Roasted Almonds:

• 500 calories of Boiled Buckwheat have 1.4 times more Iron, 1.2 times more Magnesium, 3.5 times more Selenium, 1.3 times more Zinc and 178.2 times more Water than Oil Roasted Almonds.
• While 500 kcal of Oil Roasted Almonds contain 6.3 times more Calcium than Cooked Buckwheat Groats.
• Both Boiled Buckwheat and Oil Roasted Almonds contain similar levels of Copper, Manganese, Phosphorus and Potassium per 500 calories.
• 500 calories of Boiled Buckwheat lack sufficient amounts of Calcium
• 500 calories of Oil Roasted Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Buckwheat have 7.4 times more Carbohydrate and 1.7 times more Fiber than Oil Roasted Almonds.
• While 500 kcal of Oil Roasted Almonds contain 13.5 times more Fat, 4.8 times more Saturated Fat and 11.8 times more Omega 6 than Cooked Buckwheat Groats.
• Both Boiled Buckwheat and Oil Roasted Almonds offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Boiled Buckwheat provide inadequate amounts of Omega 6
• Both Cooked Buckwheat Groats as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in 500 calories.