Comparing Nutrients in 7 ounces Buckwheat Flour VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Buckwheat Flour	14%	8%	78%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Buckwheat Flour	Dried Beechnuts	Recommended Dietary Allowance
Energy	23% 665kcal	39.4% 1143kcal	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	35.5% 11.3g	32g per day for Men 19-50 years
Omega 3	8.8% 0.14g	211% 3.37g	1.6g per day for Men 19-50 years
Omega 6	10.2% 1.74g	215% 36.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	108% 140g	51% 66.5g	130g per day for Men 19-50 years
Sugars	7.1% 5.16g	NA	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	% 3.37g	NA	g per day for Men 19-50 years
Fiber	52.2% 20g	NA	38g per day for Men 19-50 years
Protein	44.7% 25g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Buckwheat Flour	Dried Beechnuts	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	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	56.6% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.3% 12.2mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	36.7% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89% 1.15mg	104% 1.36mg	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	56% 224μg	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	34% 30.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.23% 0.64mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Buckwheat Flour	Dried Beechnuts	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	114% 1.02mg	148% 1.33mg	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	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	119% 498mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	175% 4.03mg	116% 2.66mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	33.7% 1145mg	59.4% 2018mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	NA	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	56.3% 6.2mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	0.6% 22g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Buckwheat Flour VS Dried Beechnuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Buckwheat Flour versus 7 oz of Dried Beechnuts to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Buckwheat Flour have 1.4 times more Vitamin B1 and 7 times more Vitamin B3 than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 2 times more Vitamin B2, 2.1 times more Vitamin B5, 2.1 times more Vitamin B9 and more Vitamin C than Whole-groat Buckwheat Flour.
• Both Buckwheat Flour and Dried Beechnuts provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Buckwheat Flour have insufficient amounts of Vitamin C
• Both Whole-groat Buckwheat Flour as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Buckwheat Flour vs Dried Beechnuts:

• 7 ounces of Buckwheat Flour have 41 times more Calcium, 1.7 times more Iron, more Magnesium, 1.5 times more Manganese, more Phosphorus and 8.7 times more Zinc than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 1.3 times more Copper, 1.8 times more Potassium and 3.5 times more Sodium than Whole-groat Buckwheat Flour.
• 7 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Buckwheat Flour have 2.1 times more Carbohydrate and 2 times more Protein than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 1.7 times more Energy, 16.1 times more Fat, 8.4 times more Saturated Fat, 23.9 times more Omega 3 and 21 times more Omega 6 than Whole-groat Buckwheat Flour.