Comparing Nutrients in 5 ounces Buckwheat VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Buckwheat	14%	8%	78%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Buckwheat	Dried Beechnuts	Recommended Dietary Allowance
Energy	16.8% 486kcal	28% 816kcal	2900kcal per day for Men 19-50 years
Fat	4.97% 4.8g	73% 71g	97g per day for Men 19-50 years
Saturated Fat	3.3% 1.05g	25.3% 8.1g	32g per day for Men 19-50 years
Omega 3	6.9% 0.11g	151% 2.4g	1.6g per day for Men 19-50 years
Omega 6	8% 1.36g	153% 26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78% 101g	36.5% 47.5g	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	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	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	12% 0.14mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.3% 0.6mg	40.5% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.95mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.74mg	26.2% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	74.6% 0.97mg	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	40% 160μg	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	24.4% 22mg	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	Dried Beechnuts	Recommended Dietary Allowance
Calcium	2.55% 25.5mg	0.14% 1.4mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	106% 0.95mg	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	43.6% 3.5mg	8mg per day for Men 19-50 years
Magnesium	78% 327mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	80% 1.84mg	82.6% 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	0% 0mg	700mg per day for Men 19-50 years
Potassium	19% 652mg	42.4% 1442mg	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	3.6% 54mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	0.37% 14g	0.25% 9.36g	3700g per day for Men 19-50 years

Nutrient Comparison: Buckwheat VS Dried Beechnuts per 5 oz

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

Lets compare vitamin content per 5 ounces of Buckwheat vs Dried Beechnuts:

• 5 ounces of Buckwheat have 8 times more Vitamin B3 and 1.3 times more Vitamin B5 than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 3 times more Vitamin B1, 3.3 times more Vitamin B6, 3.8 times more Vitamin B9 and more Vitamin C than Buckwheat.
• Both Buckwheat and Dried Beechnuts provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Buckwheat have insufficient amounts of Vitamin C
• Both Buckwheat as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Buckwheat vs Dried Beechnuts:

• 5 ounces of Buckwheat have 1.6 times more Copper, more Magnesium, more Phosphorus and 6.7 times more Zinc than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 2.2 times more Potassium and 38 times more Sodium than Buckwheat.
• Both Buckwheat and Dried Beechnuts contain similar levels of Iron and Manganese per five ounces.
• 5 ounces of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Buckwheat as well as Dried Beechnuts lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Buckwheat have 2.1 times more Carbohydrate and 2.1 times more Protein than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 1.7 times more Energy, 14.7 times more Fat, 7.7 times more Saturated Fat, 21.8 times more Omega 3 and 19.1 times more Omega 6 than Buckwheat.