Comparing Nutrients in 5 ounces Dried Butternuts VS Buckwheat Flour

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Buckwheat Flour	14%	8%	78%

Macro Nutrients

	Dried Butternuts	Buckwheat Flour	Recommended Dietary Allowance
Energy	30% 867kcal	16.4% 475kcal	2900kcal per day for Men 19-50 years
Fat	83.3% 80.8g	4.53% 4.4g	97g per day for Men 19-50 years
Saturated Fat	5.8% 1.85g	3% 0.96g	32g per day for Men 19-50 years
Omega 3	772% 12.4g	6.3% 0.1g	1.6g per day for Men 19-50 years
Omega 6	281% 48g	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	13% 17g	77% 100g	130g per day for Men 19-50 years
Sugars	NA	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	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	% 2.4g	g per day for Men 19-50 years
Fiber	17.5% 6.66g	37.3% 14g	38g per day for Men 19-50 years
Protein	63% 35.3g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Buckwheat Flour	Recommended Dietary Allowance
Vitamin A	0.94% 8.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45.2% 0.54mg	49.3% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	20.7% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.26% 1.5mg	54.5% 8.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	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	23.4% 94μg	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	5.04% 4.54mg	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	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.27% 9.92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Butternuts	Buckwheat Flour	Recommended Dietary Allowance
Calcium	7.5% 75mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	71% 0.64mg	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	71.2% 5.7mg	72% 5.75mg	8mg per day for Men 19-50 years
Magnesium	80% 336mg	84.7% 356mg	420mg per day for Men 19-50 years
Manganese	404% 9.3mg	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	90% 632mg	68.2% 478mg	700mg per day for Men 19-50 years
Potassium	17.6% 597mg	24% 818mg	3400mg per day for Men 19-50 years
Selenium	44.3% 24.4μg	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	40.3% 4.44mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	0.13% 4.73g	0.43% 16g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Butternuts VS Buckwheat Flour per 5 oz

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

• 5 ounces of Dried Butternuts have 1.4 times more Vitamin B5, 1.2 times more Vitamin B9 and more Vitamin C than Buckwheat Flour.
• While 5 oz of Whole-groat Buckwheat Flour contain 1.3 times more Vitamin B2 and 5.9 times more Vitamin B3 than Dried Butternuts.
• Both Dried Butternuts and Buckwheat Flour provide similar amounts of Vitamin B1 and Vitamin B6 per five ounces.
• 5 ounces of Buckwheat Flour have insufficient amounts of Vitamin C
• Both Dried Butternuts as well as Whole-groat Buckwheat Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Dried Butternuts have 1.3 times more Calcium, 3.2 times more Manganese, 1.3 times more Phosphorus and 3 times more Selenium than Buckwheat Flour.
• While 5 oz of Whole-groat Buckwheat Flour contain 1.4 times more Potassium than Dried Butternuts.
• Both Dried Butternuts and Buckwheat Flour contain similar levels of Copper, Iron, Magnesium and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dried Butternuts have 1.8 times more Energy, 18.4 times more Fat, 1.9 times more Saturated Fat, 122.8 times more Omega 3, 38.5 times more Omega 6 and 2 times more Protein than Buckwheat Flour.
• While 5 oz of Whole-groat Buckwheat Flour contain 5.9 times more Carbohydrate and 2.1 times more Fiber than Dried Butternuts.