Comparing Nutrients in 100 grams Buckwheat VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Buckwheat	14%	8%	78%
Almond paste	8%	52%	40%

Macro Nutrients

	Buckwheat	Almond paste	Recommended Dietary Allowance
Energy	12% 343kcal	15.8% 458kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	28.6% 27.7g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.74g	8.2% 2.63g	32g per day for Men 19-50 years
Omega 3	4.88% 0.078g	12.4% 0.2g	1.6g per day for Men 19-50 years
Omega 6	5.65% 0.96g	32.8% 5.58g	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	36.8% 48g	130g per day for Men 19-50 years
Sugars	NA	50% 36.3g	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	12.6% 4.8g	38g per day for Men 19-50 years
Protein	23.7% 13.3g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Buckwheat	Almond paste	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	6.83% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.7% 0.43mg	32% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7mg	8.9% 1.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.6% 1.23mg	2.26% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	2.77% 0.036mg	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	18.3% 73μg	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	0.11% 0.1mg	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	NA	90% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Buckwheat	Almond paste	Recommended Dietary Allowance
Calcium	1.8% 18mg	17% 172mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	50.4% 0.45mg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	55% 231mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	56.5% 1.3mg	37.2% 0.86mg	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	37% 258mg	700mg per day for Men 19-50 years
Potassium	13.5% 460mg	9.24% 314mg	3400mg per day for Men 19-50 years
Selenium	15% 8.3μg	7.64% 4.2μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	13.5% 1.48mg	11mg per day for Men 19-50 years
Water	0.26% 9.75g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Buckwheat VS Almond paste per 100 g

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

Lets compare vitamin content per 100 grams of Buckwheat vs Almond paste:

• 100 grams of Buckwheat have 1.2 times more Vitamin B1, 4.9 times more Vitamin B3, 10.9 times more Vitamin B5 and 5.8 times more Vitamin B6 than Almond paste.
• While 100 g of Almond paste contain 2.4 times more Vitamin B9 than Buckwheat.
• Both Buckwheat and Almond paste provide similar amounts of Vitamin B2 per 100 grams.
• Both Buckwheat as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Buckwheat vs Almond paste:

• 100 grams of Buckwheat have 2.4 times more Copper, 1.4 times more Iron, 1.8 times more Magnesium, 1.5 times more Manganese, 1.3 times more Phosphorus, 1.5 times more Potassium, 2 times more Selenium and 1.6 times more Zinc than Almond paste.
• While 100 g of Almond paste contain 9.6 times more Calcium than Buckwheat.
• 100 grams of Buckwheat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Buckwheat have 1.5 times more Carbohydrate, 2.1 times more Fiber and 1.5 times more Protein than Almond paste.
• While 100 g of Almond paste contain 1.3 times more Energy, 8.2 times more Fat, 3.5 times more Saturated Fat, 2.6 times more Omega 3 and 5.8 times more Omega 6 than Buckwheat.