Comparing Nutrients in 100 grams Buckwheat VS Dried Acorns

Macros Ratio

	Protein	Fat	Carbs
Buckwheat	14%	8%	78%
Dried Acorns	6%	53%	41%

Macro Nutrients

	Buckwheat	Dried Acorns	Recommended Dietary Allowance
Energy	12% 343kcal	17.6% 509kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	32.4% 31.4g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.74g	12.8% 4.1g	32g per day for Men 19-50 years
Omega 3	4.88% 0.078g	NA	1.6g per day for Men 19-50 years
Omega 6	5.65% 0.96g	35.6% 6.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55% 71.5g	41.3% 53.7g	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	26.3% 10g	NA	38g per day for Men 19-50 years
Protein	23.7% 13.3g	14.5% 8.1g	56g per day for Men 19-50 years

Vitamins

	Buckwheat	Dried Acorns	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.4% 0.1mg	12.4% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.7% 0.43mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.6% 1.23mg	19% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	53.5% 0.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	62% 18.6μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.5% 30μg	28.8% 115μg	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	NA	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

	Buckwheat	Dried Acorns	Recommended Dietary Allowance
Calcium	1.8% 18mg	5.4% 54mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	91% 0.82mg	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	27.5% 2.2mg	13% 1.04mg	8mg per day for Men 19-50 years
Magnesium	55% 231mg	19.5% 82mg	420mg per day for Men 19-50 years
Manganese	56.5% 1.3mg	59.3% 1.36mg	2.3mg per day for Men 19-50 years
Molybdenum	123% 55.2μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	49.6% 347mg	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	13.5% 460mg	21% 709mg	3400mg per day for Men 19-50 years
Selenium	15% 8.3μg	NA	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	6.1% 0.67mg	11mg per day for Men 19-50 years
Water	0.26% 9.75g	0.14% 5.06g	3700g per day for Men 19-50 years

Nutrient Comparison: Buckwheat VS Dried Acorns per 100 g

Compare the macro and micronutrient content in 100 g of Buckwheat versus 100 g of Dried Acorns to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Buckwheat vs Dried Acorns:

• 100 grams of Buckwheat have 2.8 times more Vitamin B2, 2.9 times more Vitamin B3 and 1.3 times more Vitamin B5 than Dried Acorns.
• While 100 g of Dried Acorns contain 1.5 times more Vitamin B1, 3.3 times more Vitamin B6 and 3.8 times more Vitamin B9 than Buckwheat.
• Both Buckwheat as well as Dried Acorns have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 grams.

Comparing minerals per 100 grams for Buckwheat vs Dried Acorns:

• 100 grams of Buckwheat have 1.3 times more Copper, 2.1 times more Iron, 2.8 times more Magnesium, 3.4 times more Phosphorus and 3.6 times more Zinc than Dried Acorns.
• While 100 g of Dried Acorns contain 3 times more Calcium and 1.5 times more Potassium than Buckwheat.
• Both Buckwheat and Dried Acorns contain similar levels of Manganese per 100 grams.
• 100 grams of Buckwheat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Buckwheat have 1.3 times more Carbohydrate and 1.6 times more Protein than Dried Acorns.
• While 100 g of Dried Acorns contain 1.5 times more Energy, 9.2 times more Fat, 5.5 times more Saturated Fat and 6.3 times more Omega 6 than Buckwheat.