Comparing Nutrients in 100 grams Buckwheat Flour VS Almond paste

Macros Ratio

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

Macro Nutrients

	Buckwheat Flour	Almond paste	Recommended Dietary Allowance
Energy	11.6% 335kcal	15.8% 458kcal	2900kcal per day for Men 19-50 years
Fat	3.2% 3.1g	28.6% 27.7g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.68g	8.2% 2.63g	32g per day for Men 19-50 years
Omega 3	4.44% 0.071g	12.4% 0.2g	1.6g per day for Men 19-50 years
Omega 6	5.16% 0.88g	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	54.3% 70.6g	36.8% 48g	130g per day for Men 19-50 years
Sugars	3.6% 2.6g	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	% 1.7g	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	22.5% 12.6g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Buckwheat Flour	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	34.8% 0.42mg	6.83% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	32% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.4% 6.15mg	8.9% 1.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.8% 0.44mg	2.26% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44.8% 0.58mg	2.77% 0.036mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	50.3% 15μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13.5% 54μg	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	2.13% 0.32mg	90% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.83% 7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Buckwheat Flour	Almond paste	Recommended Dietary Allowance
Calcium	4.1% 41mg	17% 172mg	1000mg per day for Men 19-50 years
Copper	57.2% 0.52mg	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	50.8% 4.06mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	59.8% 251mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	88.3% 2.03mg	37.2% 0.86mg	2.3mg per day for Men 19-50 years
Molybdenum	99% 44.6μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	48% 337mg	37% 258mg	700mg per day for Men 19-50 years
Potassium	17% 577mg	9.24% 314mg	3400mg per day for Men 19-50 years
Selenium	10.4% 5.7μg	7.64% 4.2μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	28.4% 3.12mg	13.5% 1.48mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Buckwheat Flour VS Almond paste per 100 g

Compare the macro and micronutrient content in 100 g of Buckwheat Flour 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 Flour vs Almond paste:

• 100 grams of Buckwheat Flour have 5.1 times more Vitamin B1, 4.3 times more Vitamin B3, 3.9 times more Vitamin B5, 16.2 times more Vitamin B6 and more Vitamin K than Almond paste.
• While 100 g of Almond paste contain 2.2 times more Vitamin B2, 1.4 times more Vitamin B9 and 42.3 times more Vitamin E than Whole-groat Buckwheat Flour.
• 100 grams of Almond paste have insufficient amounts of Vitamin K
• Both Whole-groat Buckwheat Flour 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 Flour vs Almond paste:

• 100 grams of Buckwheat Flour have 2.5 times more Iron, 1.9 times more Magnesium, 2.4 times more Manganese, 1.3 times more Phosphorus, 1.8 times more Potassium, 1.4 times more Selenium and 2.1 times more Zinc than Almond paste.
• While 100 g of Almond paste contain 4.2 times more Calcium than Whole-groat Buckwheat Flour.
• Both Buckwheat Flour and Almond paste contain similar levels of Copper per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Buckwheat Flour have 1.5 times more Carbohydrate, 2.1 times more Fiber and 1.4 times more Protein than Almond paste.
• While 100 g of Almond paste contain 1.4 times more Energy, 8.9 times more Fat, 3.9 times more Saturated Fat, 2.8 times more Omega 3, 6.4 times more Omega 6 and 13.9 times more Sugars than Whole-groat Buckwheat Flour.