Comparing Nutrients in 100 grams Buckwheat VS Acorns

Macros Ratio

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

Macro Nutrients

	Buckwheat	Acorns	Recommended Dietary Allowance
Energy	12% 343kcal	13.3% 387kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	24.6% 24g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.74g	9.7% 3.1g	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	27% 4.6g	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	31.3% 40.8g	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	11% 6.15g	56g per day for Men 19-50 years

Vitamins

	Buckwheat	Acorns	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.4% 0.1mg	9.33% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.7% 0.43mg	9.08% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7mg	11.4% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.6% 1.23mg	14.3% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	40.6% 0.53mg	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	21.8% 87μg	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	Acorns	Recommended Dietary Allowance
Calcium	1.8% 18mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	69% 0.62mg	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	9.88% 0.79mg	8mg per day for Men 19-50 years
Magnesium	55% 231mg	14.8% 62mg	420mg per day for Men 19-50 years
Manganese	56.5% 1.3mg	58% 1.34mg	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	11.3% 79mg	700mg per day for Men 19-50 years
Potassium	13.5% 460mg	16% 539mg	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	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	0.26% 9.75g	0.75% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Buckwheat VS Acorns per 100 g

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

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

• 100 grams of Buckwheat have 3.6 times more Vitamin B2, 3.8 times more Vitamin B3 and 1.7 times more Vitamin B5 than Acorns.
• While 100 g of Raw Acorns contain 2.5 times more Vitamin B6 and 2.9 times more Vitamin B9 than Buckwheat.
• Both Buckwheat and Acorns provide similar amounts of Vitamin B1 per 100 grams.
• Both Buckwheat as well as Raw Acorns have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 grams.

Comparing minerals per 100 grams for Buckwheat vs Acorns:

• 100 grams of Buckwheat have 1.8 times more Copper, 2.8 times more Iron, 3.7 times more Magnesium, 4.4 times more Phosphorus and 4.7 times more Zinc than Acorns.
• While 100 g of Raw Acorns contain 2.3 times more Calcium than Buckwheat.
• Both Buckwheat and Acorns contain similar levels of Manganese and Potassium per 100 grams.
• 100 grams of Buckwheat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Buckwheat have 1.8 times more Carbohydrate and 2.2 times more Protein than Acorns.
• While 100 g of Raw Acorns contain 7 times more Fat, 4.2 times more Saturated Fat and 4.8 times more Omega 6 than Buckwheat.
• Both Buckwheat and Acorns offer comparable quantities of Energy per 100 grams.