Comparing Nutrients in 100 grams Roasted Almonds VS Buckwheat

Macros Ratio

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

Macro Nutrients

	Roasted Almonds	Buckwheat	Recommended Dietary Allowance
Energy	20.6% 598kcal	12% 343kcal	2900kcal per day for Men 19-50 years
Fat	54% 52.5g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	12.8% 4.1g	2.3% 0.74g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	4.88% 0.078g	1.6g per day for Men 19-50 years
Omega 6	76% 13g	5.65% 0.96g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	55% 71.5g	130g per day for Men 19-50 years
Sugars	6.7% 4.86g	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	0.014% 0.01g	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	% 0.01g	NA	g per day for Men 19-50 years
Sucrose	% 4.75g	NA	g per day for Men 19-50 years
Fiber	28.7% 11g	26.3% 10g	38g per day for Men 19-50 years
Protein	37.4% 21g	23.7% 13.3g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Buckwheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.4% 0.077mg	8.4% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.64mg	44% 7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.42% 0.32mg	24.6% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	62% 18.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13.8% 55μg	7.5% 30μg	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	159% 24mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Buckwheat	Recommended Dietary Allowance
Calcium	27% 268mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	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	46.6% 3.73mg	27.5% 2.2mg	8mg per day for Men 19-50 years
Magnesium	66.4% 279mg	55% 231mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	56.5% 1.3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	123% 55.2μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	67.3% 471mg	49.6% 347mg	700mg per day for Men 19-50 years
Potassium	21% 713mg	13.5% 460mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	15% 8.3μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	0.065% 2.4g	0.26% 9.75g	3700g per day for Men 19-50 years

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

• Dry Roasted Almonds have 2.8 times more Vitamin B2 and 1.8 times more Vitamin B9 than Buckwheat.
• While Buckwheat contains 1.3 times more Vitamin B1, 1.9 times more Vitamin B3, 3.8 times more Vitamin B5 and 1.5 times more Vitamin B6 than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Buckwheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 g.

Comparing minerals per 100 grams for Roasted Almonds vs Buckwheat:

• Dry Roasted Almonds have 14.9 times more Calcium, 1.7 times more Iron, 1.2 times more Magnesium, 1.7 times more Manganese, 1.4 times more Phosphorus, 1.6 times more Potassium and 1.4 times more Zinc than Buckwheat.
• While Buckwheat contains 4.2 times more Selenium than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Buckwheat have similar amounts of Copper per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dry Roasted Almonds have 1.7 times more Energy, 15.5 times more Fat, 5.5 times more Saturated Fat, 13.5 times more Omega 6 and 1.6 times more Protein than Buckwheat.
• While Buckwheat contains 7.8 times more Omega 3 and 3.4 times more Carbohydrate than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Buckwheat have similar amounts of Fiber per 100 g.
• Both Dry Roasted Almonds as well as Buckwheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.