Comparing Nutrients in 100 grams Buckwheat Flour VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Buckwheat Flour	14%	8%	78%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Buckwheat Flour	Roasted Almonds	Recommended Dietary Allowance
Energy	11.6% 335kcal	20.6% 598kcal	2900kcal per day for Men 19-50 years
Fat	3.2% 3.1g	54% 52.5g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.68g	12.8% 4.1g	32g per day for Men 19-50 years
Omega 3	4.44% 0.071g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	5.16% 0.88g	76% 13g	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	16% 21g	130g per day for Men 19-50 years
Sugars	3.6% 2.6g	6.7% 4.86g	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	0.014% 0.01g	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	% 0.01g	g per day for Men 19-50 years
Sucrose	% 1.7g	% 4.75g	g per day for Men 19-50 years
Fiber	26.3% 10g	28.7% 11g	38g per day for Men 19-50 years
Protein	22.5% 12.6g	37.4% 21g	56g per day for Men 19-50 years

Vitamins

	Buckwheat Flour	Roasted Almonds	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	6.4% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.4% 6.15mg	22.7% 3.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.8% 0.44mg	6.42% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44.8% 0.58mg	10.5% 0.14mg	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	13.8% 55μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.13% 0.32mg	159% 24mg	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	Roasted Almonds	Recommended Dietary Allowance
Calcium	4.1% 41mg	27% 268mg	1000mg per day for Men 19-50 years
Copper	57.2% 0.52mg	122% 1.1mg	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	46.6% 3.73mg	8mg per day for Men 19-50 years
Magnesium	59.8% 251mg	66.4% 279mg	420mg per day for Men 19-50 years
Manganese	88.3% 2.03mg	97% 2.23mg	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	67.3% 471mg	700mg per day for Men 19-50 years
Potassium	17% 577mg	21% 713mg	3400mg per day for Men 19-50 years
Selenium	10.4% 5.7μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	28.4% 3.12mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.065% 2.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Buckwheat Flour vs Roasted Almonds:

• Whole-groat Buckwheat Flour has 5.4 times more Vitamin B1, 1.7 times more Vitamin B3, 1.4 times more Vitamin B5, 4.3 times more Vitamin B6 and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 6.3 times more Vitamin B2 and 74.7 times more Vitamin E than Whole-groat Buckwheat Flour.
• Both Whole-groat Buckwheat Flour and Dry Roasted Almonds have similar amounts of Vitamin B9 per 100 g.
• Both Whole-groat Buckwheat Flour as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 g.

Comparing minerals per 100 grams for Buckwheat Flour vs Roasted Almonds:

• Whole-groat Buckwheat Flour has 2.9 times more Selenium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 6.5 times more Calcium, 2.1 times more Copper and 1.4 times more Phosphorus than Whole-groat Buckwheat Flour.
• Both Whole-groat Buckwheat Flour and Dry Roasted Almonds have similar amounts of Iron, Magnesium, Manganese, Potassium and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Whole-groat Buckwheat Flour has 7.1 times more Omega 3 and 3.4 times more Carbohydrate than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.8 times more Energy, 16.9 times more Fat, 6 times more Saturated Fat, 14.8 times more Omega 6, 1.9 times more Sugars and 1.7 times more Protein than Whole-groat Buckwheat Flour.
• Both Whole-groat Buckwheat Flour and Dry Roasted Almonds have similar amounts of Fiber per 100 g.
• Both Whole-groat Buckwheat Flour as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.