Comparing Nutrients in 100 grams Dried Beechnuts VS Buckwheat

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Buckwheat	14%	8%	78%

Macro Nutrients

	Dried Beechnuts	Buckwheat	Recommended Dietary Allowance
Energy	20% 576kcal	12% 343kcal	2900kcal per day for Men 19-50 years
Fat	51.5% 50g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	18% 5.7g	2.3% 0.74g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	4.88% 0.078g	1.6g per day for Men 19-50 years
Omega 6	108% 18.4g	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	25.8% 33.5g	55% 71.5g	130g per day for Men 19-50 years
Sugars	NA	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	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	NA	26.3% 10g	38g per day for Men 19-50 years
Protein	11% 6.2g	23.7% 13.3g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Buckwheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.3% 0.3mg	8.4% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.5% 0.88mg	44% 7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.5% 0.93mg	24.6% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.6% 0.68mg	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	28.3% 113μg	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	17.2% 15.5mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Buckwheat	Recommended Dietary Allowance
Calcium	0.1% 1mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	74.4% 0.67mg	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	30.8% 2.46mg	27.5% 2.2mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	55% 231mg	420mg per day for Men 19-50 years
Manganese	58.3% 1.34mg	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	0% 0mg	49.6% 347mg	700mg per day for Men 19-50 years
Potassium	30% 1017mg	13.5% 460mg	3400mg per day for Men 19-50 years
Selenium	NA	15% 8.3μg	55μg per day for Men 19-50 years
Sodium	2.53% 38mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	3.27% 0.36mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	0.18% 6.6g	0.26% 9.75g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Buckwheat per 100 g

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

Lets compare vitamin content per 100 grams of Dried Beechnuts vs Buckwheat:

• 100 grams of Dried Beechnuts have 3 times more Vitamin B1, 3.3 times more Vitamin B6, 3.8 times more Vitamin B9 and more Vitamin C than Buckwheat.
• While 100 g of Buckwheat contain 8 times more Vitamin B3 and 1.3 times more Vitamin B5 than Dried Beechnuts.
• Both Dried Beechnuts and Buckwheat provide similar amounts of Vitamin B2 per 100 grams.
• 100 grams of Buckwheat have insufficient amounts of Vitamin C
• Both Dried Beechnuts as well as Buckwheat have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Dried Beechnuts vs Buckwheat:

• 100 grams of Dried Beechnuts have 2.2 times more Potassium and 38 times more Sodium than Buckwheat.
• While 100 g of Buckwheat contain 1.6 times more Copper, more Magnesium, more Phosphorus and 6.7 times more Zinc than Dried Beechnuts.
• Both Dried Beechnuts and Buckwheat contain similar levels of Iron and Manganese per 100 grams.
• 100 grams of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Dried Beechnuts as well as Buckwheat lack sufficient amounts of Calcium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Dried Beechnuts have 1.7 times more Energy, 14.7 times more Fat, 7.7 times more Saturated Fat, 21.8 times more Omega 3 and 19.1 times more Omega 6 than Buckwheat.
• While 100 g of Buckwheat contain 2.1 times more Carbohydrate and 2.1 times more Protein than Dried Beechnuts.