Comparing Nutrients in 7 ounces Roasted Almonds VS Buckwheat

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Buckwheat	14%	8%	78%

Macro Nutrients

	Roasted Almonds	Buckwheat	Recommended Dietary Allowance
Energy	41% 1187kcal	23.5% 681kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	6.96% 6.75g	97g per day for Men 19-50 years
Saturated Fat	25.4% 8.12g	4.6% 1.47g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	9.67% 0.15g	1.6g per day for Men 19-50 years
Omega 6	151% 25.7g	11.2% 1.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 41.7g	109% 142g	130g per day for Men 19-50 years
Sugars	13.3% 9.64g	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	0.027% 0.02g	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	% 0.02g	NA	g per day for Men 19-50 years
Sucrose	% 9.43g	NA	g per day for Men 19-50 years
Fiber	57% 21.6g	52.2% 20g	38g per day for Men 19-50 years
Protein	74.3% 41.6g	47% 26.3g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Buckwheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.7% 0.15mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	183% 2.38mg	65% 0.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	32% 0.42mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	123% 37μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	27.3% 109μg	15% 59.5μg	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	316% 47.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Buckwheat	Recommended Dietary Allowance
Calcium	53% 532mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	242% 2.2mg	243% 2.2mg	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	93% 7.4mg	54.6% 4.37mg	8mg per day for Men 19-50 years
Magnesium	132% 554mg	109% 458mg	420mg per day for Men 19-50 years
Manganese	193% 4.43mg	112% 2.58mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	243% 110μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	134% 935mg	98% 689mg	700mg per day for Men 19-50 years
Potassium	41.6% 1415mg	27% 913mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	30% 16.5μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	59.7% 6.57mg	43.3% 4.76mg	11mg per day for Men 19-50 years
Water	0.13% 4.8g	0.52% 19.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Buckwheat per 7 oz

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

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

• 7 ounces of Roasted Almonds have 2.8 times more Vitamin B2 and 1.8 times more Vitamin B9 than Buckwheat.
• While 7 oz of Buckwheat contain 1.3 times more Vitamin B1, 1.9 times more Vitamin B3, 3.8 times more Vitamin B5 and 1.5 times more Vitamin B6 than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Buckwheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Roasted Almonds vs Buckwheat:

• 7 ounces of Roasted Almonds have 14.9 times more Calcium, 1.7 times more Iron, 1.2 times more Magnesium, 1.7 times more Manganese, 1.4 times more Phosphorus, 1.6 times more Potassium and 1.4 times more Zinc than Buckwheat.
• While 7 oz of Buckwheat contain 4.2 times more Selenium than Dry Roasted Almonds.
• Both Roasted Almonds and Buckwheat contain similar levels of Copper per seven ounces.
• 7 ounces of Buckwheat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted Almonds have 1.7 times more Energy, 15.5 times more Fat, 5.5 times more Saturated Fat, 13.5 times more Omega 6 and 1.6 times more Protein than Buckwheat.
• While 7 oz of Buckwheat contain 7.8 times more Omega 3 and 3.4 times more Carbohydrate than Dry Roasted Almonds.
• Both Roasted Almonds and Buckwheat offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Roasted Almonds provide inadequate amounts of Omega 3