Comparing Nutrients in 7 ounces Buckwheat Flour VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Buckwheat Flour	14%	8%	78%
Almonds	14%	72%	14%

Macro Nutrients

	Buckwheat Flour	Almonds	Recommended Dietary Allowance
Energy	23% 665kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	6.34% 6.15g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	4.2% 1.34g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	8.8% 0.14g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	10.2% 1.74g	144% 24.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	108% 140g	33% 42.8g	130g per day for Men 19-50 years
Sugars	7.1% 5.16g	12% 8.63g	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	0.3% 0.22g	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	% 0.34g	g per day for Men 19-50 years
Sucrose	% 3.37g	% 7.84g	g per day for Men 19-50 years
Fiber	52.2% 20g	65.3% 25g	38g per day for Men 19-50 years
Protein	44.7% 25g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Buckwheat Flour	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69% 0.83mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.3% 12.2mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89% 1.15mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	100% 30μg	377% 113μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	26.8% 107μg	22% 87.3μg	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	4.23% 0.64mg	339% 51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Buckwheat Flour	Almonds	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	114% 1.02mg	227% 2.05mg	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	101% 8.06mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	119% 498mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	175% 4.03mg	188% 4.32mg	2.3mg per day for Men 19-50 years
Molybdenum	197% 88.5μg	200% 90μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	96% 669mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	33.7% 1145mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	56.3% 6.2mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	0.6% 22g	0.24% 8.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Buckwheat Flour vs Almonds:

• Whole-groat Buckwheat Flour has 2 times more Vitamin B1, 1.7 times more Vitamin B3, 4.2 times more Vitamin B6, 1.2 times more Vitamin B9 and more Vitamin K than Almonds.
• While Almonds contain 6 times more Vitamin B2, 3.8 times more Vitamin B7 and 80.1 times more Vitamin E than Whole-groat Buckwheat Flour.
• Both Whole-groat Buckwheat Flour and Almonds have similar amounts of Vitamin B5 per 7 oz.
• Both Whole-groat Buckwheat Flour as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Buckwheat Flour vs Almonds:

• Whole-groat Buckwheat Flour has 1.4 times more Selenium than Almonds.
• While Almonds contain 6.6 times more Calcium, 2 times more Copper, 1.4 times more Phosphorus and 1.3 times more Potassium than Whole-groat Buckwheat Flour.
• Both Whole-groat Buckwheat Flour and Almonds have similar amounts of Iron, Magnesium, Manganese, Molybdenum and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Whole-groat Buckwheat Flour has 23.7 times more Omega 3 and 3.3 times more Carbohydrate than Almonds.
• While Almonds contain 1.7 times more Energy, 16.1 times more Fat, 5.6 times more Saturated Fat, 14.1 times more Omega 6, 1.7 times more Sugars and 1.7 times more Protein than Whole-groat Buckwheat Flour.
• Both Whole-groat Buckwheat Flour and Almonds have similar amounts of Fiber per 7 oz.
• Both Whole-groat Buckwheat Flour as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.