Comparing Nutrients in 7 ounces Buckwheat Flour VS Oil Roasted Almonds

Macros Ratio

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

Macro Nutrients

	Buckwheat Flour	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	23% 665kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	6.34% 6.15g	113% 109g	97g per day for Men 19-50 years
Saturated Fat	4.2% 1.34g	26% 8.35g	32g per day for Men 19-50 years
Omega 3	8.8% 0.14g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	10.2% 1.74g	158% 27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	108% 140g	27% 35g	130g per day for Men 19-50 years
Sugars	7.1% 5.16g	12.5% 9.03g	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	% 0.079g	g per day for Men 19-50 years
Sucrose	% 3.37g	% 8.7g	g per day for Men 19-50 years
Fiber	52.2% 20g	55% 21g	38g per day for Men 19-50 years
Protein	44.7% 25g	75.2% 42g	56g per day for Men 19-50 years

Vitamins

	Buckwheat Flour	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	69% 0.83mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.3% 12.2mg	45.5% 7.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89% 1.15mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	100% 30μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	26.8% 107μg	13.4% 53.6μg	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	344% 51.5mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	57.7% 577mg	1000mg per day for Men 19-50 years
Copper	114% 1.02mg	211% 1.9mg	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	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	119% 498mg	129% 544mg	420mg per day for Men 19-50 years
Manganese	175% 4.03mg	212% 4.9mg	2.3mg per day for Men 19-50 years
Molybdenum	197% 88.5μg	NA	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	132% 925mg	700mg per day for Men 19-50 years
Potassium	33.7% 1145mg	40.8% 1387mg	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	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	0.6% 22g	0.15% 5.56g	3700g per day for Men 19-50 years

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

• Whole-groat Buckwheat Flour has 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.
• While Oil Roasted Almonds contain 4.1 times more Vitamin B2 and 81.2 times more Vitamin E than Whole-groat Buckwheat Flour.
• Both Whole-groat Buckwheat Flour as well as Oil Roasted 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 Oil Roasted Almonds:

• Whole-groat Buckwheat Flour has 1.4 times more Selenium than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 7.1 times more Calcium, 1.9 times more Copper and 1.4 times more Phosphorus than Whole-groat Buckwheat Flour.
• Both Whole-groat Buckwheat Flour and Oil Roasted Almonds have similar amounts of Iron, Magnesium, Manganese, Potassium and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Whole-groat Buckwheat Flour has more Omega 3 and 4 times more Carbohydrate than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 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 Whole-groat Buckwheat Flour.
• Both Whole-groat Buckwheat Flour and Oil Roasted Almonds have similar amounts of Fiber per 7 oz.
• Both Whole-groat Buckwheat Flour as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.