Comparing Nutrients in 5 ounces Buckwheat Flour VS Dried Beechnuts

Macros Ratio

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

Macro Nutrients

	Buckwheat Flour	Dried Beechnuts	Recommended Dietary Allowance
Energy	16.4% 475kcal	28% 816kcal	2900kcal per day for Men 19-50 years
Fat	4.53% 4.4g	73% 71g	97g per day for Men 19-50 years
Saturated Fat	3% 0.96g	25.3% 8.1g	32g per day for Men 19-50 years
Omega 3	6.3% 0.1g	151% 2.4g	1.6g per day for Men 19-50 years
Omega 6	7.3% 1.24g	153% 26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77% 100g	36.5% 47.5g	130g per day for Men 19-50 years
Sugars	5.1% 3.7g	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	% 2.4g	NA	g per day for Men 19-50 years
Fiber	37.3% 14g	NA	38g per day for Men 19-50 years
Protein	32% 18g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Buckwheat Flour	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	49.3% 0.59mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.7% 0.27mg	40.5% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.5% 8.7mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	26.2% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63.5% 0.82mg	74.6% 0.97mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	71.3% 21.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19% 76.5μg	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	3.02% 0.45mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.27% 9.92μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Buckwheat Flour	Dried Beechnuts	Recommended Dietary Allowance
Calcium	5.8% 58mg	0.14% 1.4mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	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	72% 5.75mg	43.6% 3.5mg	8mg per day for Men 19-50 years
Magnesium	84.7% 356mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	125% 2.88mg	82.6% 1.9mg	2.3mg per day for Men 19-50 years
Molybdenum	140% 63.2μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	68.2% 478mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	24% 818mg	42.4% 1442mg	3400mg per day for Men 19-50 years
Selenium	14.7% 8.08μg	NA	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	3.6% 54mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	0.43% 16g	0.25% 9.36g	3700g per day for Men 19-50 years

Nutrient Comparison: Buckwheat Flour VS Dried Beechnuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Buckwheat Flour 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 Flour vs Dried Beechnuts:

• 5 ounces of Buckwheat Flour have 1.4 times more Vitamin B1 and 7 times more Vitamin B3 than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 2 times more Vitamin B2, 2.1 times more Vitamin B5, 2.1 times more Vitamin B9 and more Vitamin C than Whole-groat Buckwheat Flour.
• Both Buckwheat Flour and Dried Beechnuts provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Buckwheat Flour have insufficient amounts of Vitamin C
• Both Whole-groat Buckwheat Flour as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Buckwheat Flour vs Dried Beechnuts:

• 5 ounces of Buckwheat Flour have 41 times more Calcium, 1.7 times more Iron, more Magnesium, 1.5 times more Manganese, more Phosphorus and 8.7 times more Zinc than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 1.3 times more Copper, 1.8 times more Potassium and 3.5 times more Sodium than Whole-groat Buckwheat Flour.
• 5 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Buckwheat Flour have 2.1 times more Carbohydrate and 2 times more Protein than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 1.7 times more Energy, 16.1 times more Fat, 8.4 times more Saturated Fat, 23.9 times more Omega 3 and 21 times more Omega 6 than Whole-groat Buckwheat Flour.