Comparing Nutrients in 7 ounces Buckwheat Flour VS Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Buckwheat Flour	14%	8%	78%
Roasted Cashews	10%	68%	22%

Macro Nutrients

	Buckwheat Flour	Roasted Cashews	Recommended Dietary Allowance
Energy	23% 665kcal	39.3% 1139kcal	2900kcal per day for Men 19-50 years
Fat	6.34% 6.15g	95% 92g	97g per day for Men 19-50 years
Saturated Fat	4.2% 1.34g	56.8% 18g	32g per day for Men 19-50 years
Omega 3	8.8% 0.14g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	10.2% 1.74g	89.4% 15.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	108% 140g	50% 65g	130g per day for Men 19-50 years
Sugars	7.1% 5.16g	13.7% 9.94g	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	15.7% 5.95g	38g per day for Men 19-50 years
Protein	44.7% 25g	54.3% 30.4g	56g per day for Men 19-50 years

Vitamins

	Buckwheat Flour	Roasted Cashews	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	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.3% 12.2mg	17.4% 2.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	48.4% 2.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89% 1.15mg	39% 0.51mg	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	34.2% 137μg	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	12% 1.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	57.4% 69μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Buckwheat Flour	Roasted Cashews	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	8.93% 89.3mg	1000mg per day for Men 19-50 years
Copper	114% 1.02mg	490% 4.4mg	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	149% 12mg	8mg per day for Men 19-50 years
Magnesium	119% 498mg	123% 516mg	420mg per day for Men 19-50 years
Manganese	175% 4.03mg	71.3% 1.64mg	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	139% 972mg	700mg per day for Men 19-50 years
Potassium	33.7% 1145mg	33% 1121mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	42.2% 23.2μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	56.3% 6.2mg	101% 11mg	11mg per day for Men 19-50 years
Water	0.6% 22g	0.091% 3.37g	3700g per day for Men 19-50 years

Nutrient Comparison: Buckwheat Flour VS Roasted Cashews per 7 oz

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

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

• 7 ounces of Buckwheat Flour have 2.1 times more Vitamin B1, 4.4 times more Vitamin B3 and 2.3 times more Vitamin B6 than Roasted Cashews.
• While 7 oz of Dry Roasted Cashew Nuts contain 2.8 times more Vitamin B5, 1.3 times more Vitamin B9, 2.9 times more Vitamin E and 5 times more Vitamin K than Whole-groat Buckwheat Flour.
• Both Buckwheat Flour and Roasted Cashews provide similar amounts of Vitamin B2 per seven ounces.
• Both Whole-groat Buckwheat Flour as well as Dry Roasted Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Buckwheat Flour vs Roasted Cashews:

• 7 ounces of Buckwheat Flour have 2.5 times more Manganese than Roasted Cashews.
• While 7 oz of Dry Roasted Cashew Nuts contain 4.3 times more Copper, 1.5 times more Iron, 1.5 times more Phosphorus, 2.1 times more Selenium and 1.8 times more Zinc than Whole-groat Buckwheat Flour.
• Both Buckwheat Flour and Roasted Cashews contain similar levels of Calcium, Magnesium and Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Buckwheat Flour have 2.2 times more Carbohydrate and 3.3 times more Fiber than Roasted Cashews.
• While 7 oz of Dry Roasted Cashew Nuts contain 1.7 times more Energy, 15 times more Fat, 13.5 times more Saturated Fat, 2.3 times more Omega 3, 8.7 times more Omega 6 and 1.9 times more Sugars than Whole-groat Buckwheat Flour.
• Both Buckwheat Flour and Roasted Cashews offer comparable quantities of Protein per seven ounces.