Comparing Nutrients in 7 ounces Roasted Buckwheat VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Roasted Buckwheat	13%	7%	80%
Almonds	14%	72%	14%

Macro Nutrients

	Roasted Buckwheat	Almonds	Recommended Dietary Allowance
Energy	23.7% 687kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	5.54% 5.38g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	3.67% 1.17g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	7.7% 0.12g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	8.94% 1.52g	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	114% 149g	33% 42.8g	130g per day for Men 19-50 years
Sugars	NA	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	NA	% 7.84g	g per day for Men 19-50 years
Fiber	53.8% 20.4g	65.3% 25g	38g per day for Men 19-50 years
Protein	41.6% 23.3g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Roasted Buckwheat	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37% 0.44mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.4% 0.54mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63.7% 10mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.44mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	377% 113μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	21% 83.3μg	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	NA	339% 51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Buckwheat	Almonds	Recommended Dietary Allowance
Calcium	3.37% 33.7mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	138% 1.24mg	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	61.3% 4.9mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	104% 439mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	140% 3.2mg	188% 4.32mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	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	90% 633mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	18.7% 635mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	30.3% 16.7μg	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	43.7% 4.8mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.24% 8.75g	3700g per day for Men 19-50 years

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

• Roasted Buckwheat Groats have 1.4 times more Vitamin B3, 2.6 times more Vitamin B5 and 2.6 times more Vitamin B6 than Almonds.
• While Almonds contain 4.2 times more Vitamin B2 than Roasted Buckwheat Groats.
• Both Roasted Buckwheat Groats and Almonds have similar amounts of Vitamin B1 and Vitamin B9 per 7 oz.
• Both Roasted Buckwheat Groats 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 Roasted Buckwheat vs Almonds:

• Roasted Buckwheat Groats have 2 times more Selenium than Almonds.
• While Almonds contain 15.8 times more Calcium, 1.7 times more Copper, 1.5 times more Iron, 1.3 times more Manganese, 1.5 times more Phosphorus, 2.3 times more Potassium and 1.3 times more Zinc than Roasted Buckwheat Groats.
• Both Roasted Buckwheat Groats and Almonds have similar amounts of Magnesium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Roasted Buckwheat Groats have 20.7 times more Omega 3 and 3.5 times more Carbohydrate than Almonds.
• While Almonds contain 1.7 times more Energy, 18.4 times more Fat, 6.4 times more Saturated Fat, 16.1 times more Omega 6 and 1.8 times more Protein than Roasted Buckwheat Groats.
• Both Roasted Buckwheat Groats and Almonds have similar amounts of Fiber per 7 oz.
• Both Roasted Buckwheat Groats as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.