Comparing Nutrients in 7 ounces Dried Beechnuts VS Buckwheat Flour

Macros Ratio

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

Macro Nutrients

	Dried Beechnuts	Buckwheat Flour	Recommended Dietary Allowance
Energy	39.4% 1143kcal	23% 665kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	6.34% 6.15g	97g per day for Men 19-50 years
Saturated Fat	35.5% 11.3g	4.2% 1.34g	32g per day for Men 19-50 years
Omega 3	211% 3.37g	8.8% 0.14g	1.6g per day for Men 19-50 years
Omega 6	215% 36.5g	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	51% 66.5g	108% 140g	130g per day for Men 19-50 years
Sugars	NA	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	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	% 3.37g	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	44.7% 25g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	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	50.3% 0.6mg	69% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56.6% 0.74mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.74mg	76.3% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.7% 1.84mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.36mg	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	56% 224μg	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	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	4.23% 0.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11.6% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Buckwheat Flour	Recommended Dietary Allowance
Calcium	0.2% 2mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	148% 1.33mg	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	61% 4.9mg	101% 8.06mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	119% 498mg	420mg per day for Men 19-50 years
Manganese	116% 2.66mg	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	0% 0mg	96% 669mg	700mg per day for Men 19-50 years
Potassium	59.4% 2018mg	33.7% 1145mg	3400mg per day for Men 19-50 years
Selenium	NA	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	0.35% 13g	0.6% 22g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Buckwheat Flour per 7 oz

Compare the macro and micronutrient content in 7 oz of Dried Beechnuts 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 Dried Beechnuts vs Buckwheat Flour:

• 7 ounces of Dried Beechnuts have 2 times more Vitamin B2, 2.1 times more Vitamin B5, 2.1 times more Vitamin B9 and more Vitamin C than Buckwheat Flour.
• While 7 oz of Whole-groat Buckwheat Flour contain 1.4 times more Vitamin B1 and 7 times more Vitamin B3 than Dried Beechnuts.
• Both Dried Beechnuts and Buckwheat Flour provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Buckwheat Flour have insufficient amounts of Vitamin C
• Both Dried Beechnuts as well as Whole-groat Buckwheat Flour have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Dried Beechnuts vs Buckwheat Flour:

• 7 ounces of Dried Beechnuts have 1.3 times more Copper, 1.8 times more Potassium and 3.5 times more Sodium than Buckwheat Flour.
• While 7 oz of Whole-groat Buckwheat Flour contain 41 times more Calcium, 1.7 times more Iron, more Magnesium, 1.5 times more Manganese, more Phosphorus and 8.7 times more Zinc than Dried Beechnuts.
• 7 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Beechnuts have 1.7 times more Energy, 16.1 times more Fat, 8.4 times more Saturated Fat, 23.9 times more Omega 3 and 21 times more Omega 6 than Buckwheat Flour.
• While 7 oz of Whole-groat Buckwheat Flour contain 2.1 times more Carbohydrate and 2 times more Protein than Dried Beechnuts.