Comparing Nutrients in 5 ounces Oil Roasted Almonds VS Buckwheat Flour

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Buckwheat Flour	14%	8%	78%

Macro Nutrients

	Oil Roasted Almonds	Buckwheat Flour	Recommended Dietary Allowance
Energy	29.7% 860kcal	16.4% 475kcal	2900kcal per day for Men 19-50 years
Fat	80.6% 78.2g	4.53% 4.4g	97g per day for Men 19-50 years
Saturated Fat	18.6% 5.96g	3% 0.96g	32g per day for Men 19-50 years
Omega 3	0% 0g	6.3% 0.1g	1.6g per day for Men 19-50 years
Omega 6	113% 19g	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	19.3% 25g	77% 100g	130g per day for Men 19-50 years
Sugars	8.9% 6.45g	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% 0g	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	% 0.057g	NA	g per day for Men 19-50 years
Sucrose	% 6.2g	% 2.4g	g per day for Men 19-50 years
Fiber	39% 15g	37.3% 14g	38g per day for Men 19-50 years
Protein	53.7% 30g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Oil 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	11% 0.13mg	49.3% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85% 1.1mg	20.7% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.5% 5.2mg	54.5% 8.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.5% 0.32mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	9.57% 38.3μg	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	245% 37mg	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

	Oil Roasted Almonds	Buckwheat Flour	Recommended Dietary Allowance
Calcium	41.2% 412mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	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	65.2% 5.2mg	72% 5.75mg	8mg per day for Men 19-50 years
Magnesium	92% 388mg	84.7% 356mg	420mg per day for Men 19-50 years
Manganese	152% 3.5mg	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	94% 661mg	68.2% 478mg	700mg per day for Men 19-50 years
Potassium	29% 991mg	24% 818mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	14.7% 8.08μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	39.6% 4.35mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	0.43% 16g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Buckwheat Flour per 5 oz

Compare the macro and micronutrient content in 5 oz of Oil 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 Oil Roasted Almonds vs Buckwheat Flour:

• 5 ounces of Oil Roasted Almonds have 4.1 times more Vitamin B2 and 81.2 times more Vitamin E than Buckwheat Flour.
• While 5 oz of Whole-groat Buckwheat Flour contain 4.5 times more Vitamin B1, 1.7 times more Vitamin B3, 1.9 times more Vitamin B5, 4.9 times more Vitamin B6, 2 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• 5 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin K
• Both Oil 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 Oil Roasted Almonds vs Buckwheat Flour:

• 5 ounces of Oil Roasted Almonds have 7.1 times more Calcium, 1.9 times more Copper, 1.2 times more Manganese, 1.4 times more Phosphorus and 1.2 times more Potassium than Buckwheat Flour.
• While 5 oz of Whole-groat Buckwheat Flour contain 1.4 times more Selenium than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Buckwheat Flour contain similar levels of Iron, Magnesium and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil Roasted Almonds have 1.8 times more Energy, 17.8 times more Fat, 6.2 times more Saturated Fat, 15.4 times more Omega 6, 1.8 times more Sugars and 1.7 times more Protein than Buckwheat Flour.
• While 5 oz of Whole-groat Buckwheat Flour contain more Omega 3 and 4 times more Carbohydrate than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Buckwheat Flour offer comparable quantities of Fiber per five ounces.
• 5 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3