Comparing Nutrients in 7 ounces Oil Roasted Almonds VS Buckwheat

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Buckwheat	14%	8%	78%

Macro Nutrients

	Oil Roasted Almonds	Buckwheat	Recommended Dietary Allowance
Energy	41.5% 1205kcal	23.5% 681kcal	2900kcal per day for Men 19-50 years
Fat	113% 109g	6.96% 6.75g	97g per day for Men 19-50 years
Saturated Fat	26% 8.35g	4.6% 1.47g	32g per day for Men 19-50 years
Omega 3	0% 0g	9.67% 0.15g	1.6g per day for Men 19-50 years
Omega 6	158% 27g	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	27% 35g	109% 142g	130g per day for Men 19-50 years
Sugars	12.5% 9.03g	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% 0g	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	% 0.079g	NA	g per day for Men 19-50 years
Sucrose	% 8.7g	NA	g per day for Men 19-50 years
Fiber	55% 21g	52.2% 20g	38g per day for Men 19-50 years
Protein	75.2% 42g	47% 26.3g	56g per day for Men 19-50 years

Vitamins

	Oil 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	15.2% 0.18mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	119% 1.55mg	65% 0.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.5% 7.27mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.45mg	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	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	13.4% 53.6μg	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	344% 51.5mg	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

	Oil Roasted Almonds	Buckwheat	Recommended Dietary Allowance
Calcium	57.7% 577mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	211% 1.9mg	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	91% 7.3mg	54.6% 4.37mg	8mg per day for Men 19-50 years
Magnesium	129% 544mg	109% 458mg	420mg per day for Men 19-50 years
Manganese	212% 4.9mg	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	132% 925mg	98% 689mg	700mg per day for Men 19-50 years
Potassium	40.8% 1387mg	27% 913mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	30% 16.5μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	55.4% 6.1mg	43.3% 4.76mg	11mg per day for Men 19-50 years
Water	0.15% 5.56g	0.52% 19.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Buckwheat per 7 oz

Compare the macro and micronutrient content in 7 oz of Oil 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 Oil Roasted Almonds vs Buckwheat:

• 7 ounces of Oil Roasted Almonds have 1.8 times more Vitamin B2 than Buckwheat.
• While 7 oz of Buckwheat contain 1.9 times more Vitamin B3, 5.4 times more Vitamin B5 and 1.8 times more Vitamin B6 than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Buckwheat provide similar amounts of Vitamin B1 and Vitamin B9 per seven ounces.
• Both Oil 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 Oil Roasted Almonds vs Buckwheat:

• 7 ounces of Oil Roasted Almonds have 16.2 times more Calcium, 1.7 times more Iron, 1.9 times more Manganese, 1.3 times more Phosphorus, 1.5 times more Potassium and 1.3 times more Zinc than Buckwheat.
• While 7 oz of Buckwheat contain 2 times more Selenium than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Buckwheat contain similar levels of Copper and Magnesium per seven ounces.
• 7 ounces of Buckwheat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil Roasted Almonds have 1.8 times more Energy, 16.2 times more Fat, 5.7 times more Saturated Fat, 14.1 times more Omega 6 and 1.6 times more Protein than Buckwheat.
• While 7 oz of Buckwheat contain more Omega 3 and 4 times more Carbohydrate than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Buckwheat offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3