Comparing Nutrients in 100 grams Dried Beechnuts VS Buckwheat Flour

Macros Ratio

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

Macro Nutrients

	Dried Beechnuts	Buckwheat Flour	Recommended Dietary Allowance
Energy	20% 576kcal	11.6% 335kcal	2900kcal per day for Men 19-50 years
Fat	51.5% 50g	3.2% 3.1g	97g per day for Men 19-50 years
Saturated Fat	18% 5.7g	2.1% 0.68g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	4.44% 0.071g	1.6g per day for Men 19-50 years
Omega 6	108% 18.4g	5.16% 0.88g	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	54.3% 70.6g	130g per day for Men 19-50 years
Sugars	NA	3.6% 2.6g	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	% 1.7g	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	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Buckwheat Flour	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	34.8% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.5% 0.88mg	38.4% 6.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.5% 0.93mg	8.8% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.6% 0.68mg	44.8% 0.58mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	50.3% 15μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	28.3% 113μg	13.5% 54μg	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	2.13% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.83% 7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Buckwheat Flour	Recommended Dietary Allowance
Calcium	0.1% 1mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	74.4% 0.67mg	57.2% 0.52mg	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	50.8% 4.06mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	59.8% 251mg	420mg per day for Men 19-50 years
Manganese	58.3% 1.34mg	88.3% 2.03mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	99% 44.6μg	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	48% 337mg	700mg per day for Men 19-50 years
Potassium	30% 1017mg	17% 577mg	3400mg per day for Men 19-50 years
Selenium	NA	10.4% 5.7μg	55μg per day for Men 19-50 years
Sodium	2.53% 38mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	3.27% 0.36mg	28.4% 3.12mg	11mg per day for Men 19-50 years
Water	0.18% 6.6g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Buckwheat Flour per 100 g

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

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

• 100 grams of Dried Beechnuts have 2 times more Vitamin B2, 2.1 times more Vitamin B5, 2.1 times more Vitamin B9 and more Vitamin C than Buckwheat Flour.
• While 100 g of Whole-groat Buckwheat Flour contain 1.4 times more Vitamin B1 and 7 times more Vitamin B3 than Dried Beechnuts.
• Both Dried Beechnuts and Buckwheat Flour provide similar amounts of Vitamin B6 per 100 grams.
• 100 grams of Buckwheat Flour have insufficient amounts of Vitamin C
• Both Dried Beechnuts as well as Whole-groat Buckwheat Flour have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Dried Beechnuts vs Buckwheat Flour:

• 100 grams of Dried Beechnuts have 1.3 times more Copper, 1.8 times more Potassium and 3.5 times more Sodium than Buckwheat Flour.
• While 100 g of Whole-groat Buckwheat Flour contain 41 times more Calcium, 1.7 times more Iron, more Magnesium, 1.5 times more Manganese, more Phosphorus and 8.7 times more Zinc than Dried Beechnuts.
• 100 grams of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 100 grams:

• 100 grams of Dried Beechnuts have 1.7 times more Energy, 16.1 times more Fat, 8.4 times more Saturated Fat, 23.9 times more Omega 3 and 21 times more Omega 6 than Buckwheat Flour.
• While 100 g of Whole-groat Buckwheat Flour contain 2.1 times more Carbohydrate and 2 times more Protein than Dried Beechnuts.