Comparing Nutrients in 5 ounces Roasted Almonds VS Buckwheat Flour

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Buckwheat Flour	14%	8%	78%

Macro Nutrients

	Roasted Almonds	Buckwheat Flour	Recommended Dietary Allowance
Energy	29.2% 848kcal	16.4% 475kcal	2900kcal per day for Men 19-50 years
Fat	76.8% 74.5g	4.53% 4.4g	97g per day for Men 19-50 years
Saturated Fat	18% 5.8g	3% 0.96g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	6.3% 0.1g	1.6g per day for Men 19-50 years
Omega 6	108% 18.3g	7.3% 1.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 29.8g	77% 100g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	5.1% 3.7g	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	0.02% 0.014g	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	% 0.014g	NA	g per day for Men 19-50 years
Sucrose	% 6.73g	% 2.4g	g per day for Men 19-50 years
Fiber	40.7% 15.5g	37.3% 14g	38g per day for Men 19-50 years
Protein	53% 29.7g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Buckwheat Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	49.3% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	20.7% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.2% 5.16mg	54.5% 8.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.46mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	63.5% 0.82mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	71.3% 21.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19.5% 78μg	19% 76.5μg	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	226% 34mg	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.27% 9.92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Buckwheat Flour	Recommended Dietary Allowance
Calcium	38% 380mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	81% 0.73mg	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	66% 5.3mg	72% 5.75mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	84.7% 356mg	420mg per day for Men 19-50 years
Manganese	138% 3.16mg	125% 2.88mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	140% 63.2μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	95% 668mg	68.2% 478mg	700mg per day for Men 19-50 years
Potassium	29.7% 1011mg	24% 818mg	3400mg per day for Men 19-50 years
Selenium	5.15% 2.83μg	14.7% 8.08μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	0.092% 3.4g	0.43% 16g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Buckwheat Flour per 5 oz

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

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

• 5 ounces of Roasted Almonds have 6.3 times more Vitamin B2 and 74.7 times more Vitamin E than Buckwheat Flour.
• While 5 oz of Whole-groat Buckwheat Flour contain 5.4 times more Vitamin B1, 1.7 times more Vitamin B3, 1.4 times more Vitamin B5, 4.3 times more Vitamin B6 and more Vitamin K than Dry Roasted Almonds.
• Both Roasted Almonds and Buckwheat Flour provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Roasted Almonds have insufficient amounts of Vitamin K
• Both Dry Roasted Almonds as well as Whole-groat Buckwheat Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

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

• 5 ounces of Roasted Almonds have 6.5 times more Calcium, 2.1 times more Copper, 1.4 times more Phosphorus and 1.2 times more Potassium than Buckwheat Flour.
• While 5 oz of Whole-groat Buckwheat Flour contain 2.9 times more Selenium than Dry Roasted Almonds.
• Both Roasted Almonds and Buckwheat Flour contain similar levels of Iron, Magnesium, Manganese and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Roasted Almonds have 1.8 times more Energy, 16.9 times more Fat, 6 times more Saturated Fat, 14.8 times more Omega 6, 1.9 times more Sugars and 1.7 times more Protein than Buckwheat Flour.
• While 5 oz of Whole-groat Buckwheat Flour contain 7.1 times more Omega 3 and 3.4 times more Carbohydrate than Dry Roasted Almonds.
• Both Roasted Almonds and Buckwheat Flour offer comparable quantities of Fiber per five ounces.
• 5 ounces of Roasted Almonds provide inadequate amounts of Omega 3