Comparing Nutrients in 7 ounces Roasted Almonds VS Buckwheat Flour

Macros Ratio

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

Macro Nutrients

	Roasted Almonds	Buckwheat Flour	Recommended Dietary Allowance
Energy	41% 1187kcal	23% 665kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	6.34% 6.15g	97g per day for Men 19-50 years
Saturated Fat	25.4% 8.12g	4.2% 1.34g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	8.8% 0.14g	1.6g per day for Men 19-50 years
Omega 6	151% 25.7g	10.2% 1.74g	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	108% 140g	130g per day for Men 19-50 years
Sugars	13.3% 9.64g	7.1% 5.16g	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	% 3.37g	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	44.7% 25g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Buckwheat Flour	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	69% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	183% 2.38mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	76.3% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	89% 1.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	100% 30μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	27.3% 109μg	26.8% 107μg	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	4.23% 0.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	11.6% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Buckwheat Flour	Recommended Dietary Allowance
Calcium	53% 532mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	242% 2.2mg	114% 1.02mg	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	101% 8.06mg	8mg per day for Men 19-50 years
Magnesium	132% 554mg	119% 498mg	420mg per day for Men 19-50 years
Manganese	193% 4.43mg	175% 4.03mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	197% 88.5μg	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	96% 669mg	700mg per day for Men 19-50 years
Potassium	41.6% 1415mg	33.7% 1145mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	59.7% 6.57mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	0.13% 4.8g	0.6% 22g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Buckwheat Flour per 7 oz

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

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

• 7 ounces of Roasted Almonds have 6.3 times more Vitamin B2 and 74.7 times more Vitamin E than Buckwheat Flour.
• While 7 oz of Whole-groat Buckwheat Flour contain 5.4 times more Vitamin B1, 1.7 times more Vitamin B3, 1.4 times more Vitamin B5, 4.3 times more Vitamin B6 and more Vitamin K than Dry Roasted Almonds.
• Both Roasted Almonds and Buckwheat Flour provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Roasted Almonds have insufficient amounts of Vitamin K
• Both Dry Roasted Almonds as well as Whole-groat Buckwheat Flour 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 Flour:

• 7 ounces of Roasted Almonds have 6.5 times more Calcium, 2.1 times more Copper, 1.4 times more Phosphorus and 1.2 times more Potassium than Buckwheat Flour.
• While 7 oz of Whole-groat Buckwheat Flour contain 2.9 times more Selenium than Dry Roasted Almonds.
• Both Roasted Almonds and Buckwheat Flour contain similar levels of Iron, Magnesium, Manganese and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted Almonds have 1.8 times more Energy, 16.9 times more Fat, 6 times more Saturated Fat, 14.8 times more Omega 6, 1.9 times more Sugars and 1.7 times more Protein than Buckwheat Flour.
• While 7 oz of Whole-groat Buckwheat Flour contain 7.1 times more Omega 3 and 3.4 times more Carbohydrate than Dry Roasted Almonds.
• Both Roasted Almonds and Buckwheat Flour offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Roasted Almonds provide inadequate amounts of Omega 3