Comparing Nutrients in 7 ounces Dried Beechnuts VS Buckwheat

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Buckwheat	14%	8%	78%

Macro Nutrients

	Dried Beechnuts	Buckwheat	Recommended Dietary Allowance
Energy	39.4% 1143kcal	23.5% 681kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	6.96% 6.75g	97g per day for Men 19-50 years
Saturated Fat	35.5% 11.3g	4.6% 1.47g	32g per day for Men 19-50 years
Omega 3	211% 3.37g	9.67% 0.15g	1.6g per day for Men 19-50 years
Omega 6	215% 36.5g	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	51% 66.5g	109% 142g	130g per day for Men 19-50 years
Sugars	NA	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	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	NA	NA	g per day for Men 19-50 years
Fiber	NA	52.2% 20g	38g per day for Men 19-50 years
Protein	22% 12.3g	47% 26.3g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Buckwheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.3% 0.6mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56.6% 0.74mg	65% 0.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.74mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.7% 1.84mg	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.36mg	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	56% 224μg	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	34% 30.8mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Buckwheat	Recommended Dietary Allowance
Calcium	0.2% 2mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	148% 1.33mg	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	61% 4.9mg	54.6% 4.37mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	109% 458mg	420mg per day for Men 19-50 years
Manganese	116% 2.66mg	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	0% 0mg	98% 689mg	700mg per day for Men 19-50 years
Potassium	59.4% 2018mg	27% 913mg	3400mg per day for Men 19-50 years
Selenium	NA	30% 16.5μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	43.3% 4.76mg	11mg per day for Men 19-50 years
Water	0.35% 13g	0.52% 19.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Buckwheat per 7 oz

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

Lets compare vitamin content per 7 ounces of Dried Beechnuts vs Buckwheat:

• 7 ounces of Dried Beechnuts have 3 times more Vitamin B1, 3.3 times more Vitamin B6, 3.8 times more Vitamin B9 and more Vitamin C than Buckwheat.
• While 7 oz of Buckwheat contain 8 times more Vitamin B3 and 1.3 times more Vitamin B5 than Dried Beechnuts.
• Both Dried Beechnuts and Buckwheat provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Buckwheat have insufficient amounts of Vitamin C
• Both Dried Beechnuts as well as Buckwheat have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Dried Beechnuts vs Buckwheat:

• 7 ounces of Dried Beechnuts have 2.2 times more Potassium and 38 times more Sodium than Buckwheat.
• While 7 oz of Buckwheat contain 1.6 times more Copper, more Magnesium, more Phosphorus and 6.7 times more Zinc than Dried Beechnuts.
• Both Dried Beechnuts and Buckwheat contain similar levels of Iron and Manganese per seven ounces.
• 7 ounces of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Dried Beechnuts as well as Buckwheat lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Beechnuts have 1.7 times more Energy, 14.7 times more Fat, 7.7 times more Saturated Fat, 21.8 times more Omega 3 and 19.1 times more Omega 6 than Buckwheat.
• While 7 oz of Buckwheat contain 2.1 times more Carbohydrate and 2.1 times more Protein than Dried Beechnuts.