Comparing Nutrients in 500 calories Oil Roasted Almonds VS Boiled Buckwheat

Weight per 500 calories

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

Oil Roasted Almonds have 6.6 times more energy per 100g than Boiled Buckwheat. It has very high energy density when compared to other foods. Cooked Buckwheat Groats having average energy density.

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Oil Roasted Almonds	Boiled Buckwheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.3% 0.076mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.5% 0.64mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3mg	32% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.77% 0.19mg	39% 1.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.48% 0.097mg	32% 0.42mg	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	5.56% 22.2μg	19% 76μg	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	143% 21.4mg	3.26% 0.49mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.6% 10.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

Oil Roasted Almonds VS Boiled Buckwheat Nutrients Per 500 Kcal

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

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

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

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

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

Comparison of macro-nutrients per 500 calories:

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