Comparing Nutrients in 100 grams Buckwheat Flour VS Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Buckwheat Flour	14%	8%	78%
Roasted Cashews	10%	68%	22%

Macro Nutrients

	Buckwheat Flour	Roasted Cashews	Recommended Dietary Allowance
Energy	11.6% 335kcal	19.8% 574kcal	2900kcal per day for Men 19-50 years
Fat	3.2% 3.1g	47.8% 46.4g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.68g	28.6% 9.16g	32g per day for Men 19-50 years
Omega 3	4.44% 0.071g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	5.16% 0.88g	45% 7.66g	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	25% 32.7g	130g per day for Men 19-50 years
Sugars	3.6% 2.6g	6.9% 5g	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	7.9% 3g	38g per day for Men 19-50 years
Protein	22.5% 12.6g	27.3% 15.3g	56g per day for Men 19-50 years

Vitamins

	Buckwheat Flour	Roasted Cashews	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	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.4% 6.15mg	8.75% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.8% 0.44mg	24.4% 1.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44.8% 0.58mg	19.7% 0.26mg	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	17.3% 69μg	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	6.13% 0.92mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.83% 7μg	29% 34.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Buckwheat Flour	Roasted Cashews	Recommended Dietary Allowance
Calcium	4.1% 41mg	4.5% 45mg	1000mg per day for Men 19-50 years
Copper	57.2% 0.52mg	247% 2.22mg	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	75% 6mg	8mg per day for Men 19-50 years
Magnesium	59.8% 251mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	88.3% 2.03mg	36% 0.83mg	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	70% 490mg	700mg per day for Men 19-50 years
Potassium	17% 577mg	16.6% 565mg	3400mg per day for Men 19-50 years
Selenium	10.4% 5.7μg	21.3% 11.7μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	28.4% 3.12mg	51% 5.6mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.046% 1.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Buckwheat Flour VS Roasted Cashews per 100 g

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

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

• 100 grams of Buckwheat Flour have 2.1 times more Vitamin B1, 4.4 times more Vitamin B3 and 2.3 times more Vitamin B6 than Roasted Cashews.
• While 100 g of Dry Roasted Cashew Nuts contain 2.8 times more Vitamin B5, 1.3 times more Vitamin B9, 2.9 times more Vitamin E and 5 times more Vitamin K than Whole-groat Buckwheat Flour.
• Both Buckwheat Flour and Roasted Cashews provide similar amounts of Vitamin B2 per 100 grams.
• Both Whole-groat Buckwheat Flour as well as Dry Roasted Cashew Nuts 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 Roasted Cashews:

• 100 grams of Buckwheat Flour have 2.5 times more Manganese than Roasted Cashews.
• While 100 g of Dry Roasted Cashew Nuts contain 4.3 times more Copper, 1.5 times more Iron, 1.5 times more Phosphorus, 2.1 times more Selenium and 1.8 times more Zinc than Whole-groat Buckwheat Flour.
• Both Buckwheat Flour and Roasted Cashews contain similar levels of Calcium, Magnesium and Potassium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Buckwheat Flour have 2.2 times more Carbohydrate and 3.3 times more Fiber than Roasted Cashews.
• While 100 g of Dry Roasted Cashew Nuts contain 1.7 times more Energy, 15 times more Fat, 13.5 times more Saturated Fat, 2.3 times more Omega 3, 8.7 times more Omega 6 and 1.9 times more Sugars than Whole-groat Buckwheat Flour.
• Both Buckwheat Flour and Roasted Cashews offer comparable quantities of Protein per 100 grams.