Comparing Nutrients in 5 ounces Buckwheat VS Acorns

Macros Ratio

	Protein	Fat	Carbs
Buckwheat	14%	8%	78%
Acorns	6%	53%	41%

Macro Nutrients

	Buckwheat	Acorns	Recommended Dietary Allowance
Energy	16.8% 486kcal	19% 549kcal	2900kcal per day for Men 19-50 years
Fat	4.97% 4.8g	35% 34g	97g per day for Men 19-50 years
Saturated Fat	3.3% 1.05g	13.7% 4.4g	32g per day for Men 19-50 years
Omega 3	6.9% 0.11g	NA	1.6g per day for Men 19-50 years
Omega 6	8% 1.36g	38.3% 6.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78% 101g	44.4% 57.8g	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	37.3% 14g	NA	38g per day for Men 19-50 years
Protein	33.5% 18.8g	15.6% 8.7g	56g per day for Men 19-50 years

Vitamins

	Buckwheat	Acorns	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.3% 0.6mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.95mg	16% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.74mg	20.3% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	57.6% 0.75mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	88% 26.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10.6% 42.5μg	31% 123μg	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

	Buckwheat	Acorns	Recommended Dietary Allowance
Calcium	2.55% 25.5mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	98% 0.88mg	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	39% 3.1mg	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	78% 327mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	80% 1.84mg	82.4% 1.9mg	2.3mg per day for Men 19-50 years
Molybdenum	174% 78.2μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	70.3% 492mg	16% 112mg	700mg per day for Men 19-50 years
Potassium	19% 652mg	22.5% 764mg	3400mg per day for Men 19-50 years
Selenium	21.4% 11.8μg	NA	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	6.57% 0.72mg	11mg per day for Men 19-50 years
Water	0.37% 14g	1.07% 39.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Buckwheat VS Acorns per 5 oz

Compare the macro and micronutrient content in 5 oz of Buckwheat versus 5 oz of Acorns to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Buckwheat vs Acorns:

• 5 ounces of Buckwheat have 3.6 times more Vitamin B2, 3.8 times more Vitamin B3 and 1.7 times more Vitamin B5 than Acorns.
• While 5 oz of Raw Acorns contain 2.5 times more Vitamin B6 and 2.9 times more Vitamin B9 than Buckwheat.
• Both Buckwheat and Acorns provide similar amounts of Vitamin B1 per five ounces.
• Both Buckwheat as well as Raw Acorns have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Buckwheat vs Acorns:

• 5 ounces of Buckwheat have 1.8 times more Copper, 2.8 times more Iron, 3.7 times more Magnesium, 4.4 times more Phosphorus and 4.7 times more Zinc than Acorns.
• While 5 oz of Raw Acorns contain 2.3 times more Calcium than Buckwheat.
• Both Buckwheat and Acorns contain similar levels of Manganese and Potassium per five ounces.
• 5 ounces of Buckwheat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Buckwheat have 1.8 times more Carbohydrate and 2.2 times more Protein than Acorns.
• While 5 oz of Raw Acorns contain 7 times more Fat, 4.2 times more Saturated Fat and 4.8 times more Omega 6 than Buckwheat.
• Both Buckwheat and Acorns offer comparable quantities of Energy per five ounces.