Comparing Nutrients in 5 ounces Roasted Buckwheat VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Roasted Buckwheat	13%	7%	80%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Roasted Buckwheat	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	17% 490kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	3.96% 3.84g	80.6% 78.2g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.84g	18.6% 5.96g	32g per day for Men 19-50 years
Omega 3	5.5% 0.088g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	6.4% 1.1g	113% 19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.7% 106g	19.3% 25g	130g per day for Men 19-50 years
Sugars	NA	8.9% 6.45g	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	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	NA	% 0.057g	g per day for Men 19-50 years
Sucrose	NA	% 6.2g	g per day for Men 19-50 years
Fiber	38.4% 14.6g	39% 15g	38g per day for Men 19-50 years
Protein	29.7% 16.6g	53.7% 30g	56g per day for Men 19-50 years

Vitamins

	Roasted 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	26.5% 0.32mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.5% 0.38mg	85% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.5% 7.28mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.74mg	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	13% 0.17mg	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	15% 59.5μg	9.57% 38.3μg	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	NA	245% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Buckwheat	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	2.4% 24mg	41.2% 412mg	1000mg per day for Men 19-50 years
Copper	98% 0.88mg	150% 1.35mg	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	43.8% 3.5mg	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	74.6% 313mg	92% 388mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	152% 3.5mg	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	64.6% 452mg	94% 661mg	700mg per day for Men 19-50 years
Potassium	13.3% 454mg	29% 991mg	3400mg per day for Men 19-50 years
Selenium	21.6% 12μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	31% 3.43mg	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	0.32% 12g	0.11% 3.97g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Roasted Buckwheat vs Oil Roasted Almonds:

• Roasted Buckwheat Groats have 2.4 times more Vitamin B1, 1.4 times more Vitamin B3, 5.4 times more Vitamin B5, 3 times more Vitamin B6 and 1.6 times more Vitamin B9 than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 2.9 times more Vitamin B2 than Roasted Buckwheat Groats.
• Both Roasted Buckwheat Groats as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Roasted Buckwheat vs Oil Roasted Almonds:

• Roasted Buckwheat Groats have 2 times more Selenium than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 17.1 times more Calcium, 1.5 times more Copper, 1.5 times more Iron, 1.5 times more Manganese, 1.5 times more Phosphorus, 2.2 times more Potassium and 1.3 times more Zinc than Roasted Buckwheat Groats.
• Both Roasted Buckwheat Groats and Oil Roasted Almonds have similar amounts of Magnesium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Roasted Buckwheat Groats have more Omega 3 and 4.2 times more Carbohydrate than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.8 times more Energy, 20.4 times more Fat, 7.1 times more Saturated Fat, 17.6 times more Omega 6 and 1.8 times more Protein than Roasted Buckwheat Groats.
• Both Roasted Buckwheat Groats and Oil Roasted Almonds have similar amounts of Fiber per 5 oz.
• Both Roasted Buckwheat Groats as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.