Comparing Nutrients in 5 ounces Blanched AlmondsVS Buckwheat Flour

Macros Ratio

Protein Fat Carbs

Blanched Almonds

14%

75%

11%

Buckwheat Flour

14%

78%

5 oz ▼

Macro Nutrients

Blanched Almondsvs Buckwheat Flour

29%836kcal

Energy

16.4%475kcal

836 kcalvs475 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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76.7%74.4g

Fat

4.53%4.4g

74.4 gvs4.4 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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17.5%5.6g

Saturated Fat

3%0.96g

5.6 gvs0.96 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.35%0.006g

Omega 3

6.3%0.1g

0.006 gvs0.1 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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103%17.5g

Omega 6

7.3%1.24g

17.5 gvs1.24 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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20.4%26.5g

Carbohydrate

77%100g

26.5 gvs100 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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9.05%6.56g

Sugars

5.1%3.7g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

6.56 gvs3.7 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0%0g

Fructose

≤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]

0 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.043g

Glucose

0.043 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%6.32g

Sucrose

%2.4g

6.32 gvs2.4 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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37%14g

Fiber

37.3%14g

14 gvs14 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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54%30.3g

Protein

32%18g

30.3 gvs18 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Blanched Almondsvs Buckwheat Flour

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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22.6%0.27mg

Vitamin B1

49.3%0.59mg

Thiamine

0.27 mgvs0.59 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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77.5%1mg

Vitamin B2

20.7%0.27mg

Riboflavin

1 mgvs0.27 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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31%4.96mg

Vitamin B3

54.5%8.7mg

Niacin, nicotinic acid, niacinamide

4.96 mgvs8.7 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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8.9%0.45mg

Vitamin B5

12.5%0.62mg

Pantothenic acid

0.45 mgvs0.62 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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12.5%0.16mg

Vitamin B6

63.5%0.82mg

Pyridoxine

0.16 mgvs0.82 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

71.3%21.4μg

Biotin

NA μgvs21.4 μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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17.4%69.5μg

Vitamin B9

19%76.5μg

Folates and Folic Acid

69.5 μgvs76.5 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

0%0mg

Ascorbic acid

0 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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224%33.7mg

Vitamin E

3.02%0.45mg

Tocopherols and Tocotrienols

33.7 mgvs0.45 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg

Vitamin K

8.27%9.92μg

Phytomenadione or phylloquinone

0 μgvs9.92 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Blanched Almondsvs Buckwheat Flour

33.5%335mg

Calcium

5.8%58mg

335 mgvs58 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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162%1.46mg

Copper

81%0.73mg

1.46 mgvs0.73 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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58%4.65mg

Iron

72%5.75mg

4.65 mgvs5.75 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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90%380mg

Magnesium

84.7%356mg

380 mgvs356 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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113%2.6mg

Manganese

125%2.88mg

2.6 mgvs2.88 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

140%63.2μg

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvs63.2 μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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97%682mg

Phosphorus

68.2%478mg

682 mgvs478 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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27.5%934mg

Potassium

24%818mg

934 mgvs818 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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8.25%4.54μg

Selenium

14.7%8.08μg

4.54 μgvs8.08 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.8%27mg

Sodium

1.04%15.6mg

27 mgvs15.6 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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38.3%4.2mg

Zinc

40.2%4.42mg

4.2 mgvs4.42 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.17%6.4g

Water

0.43%16g

6.4 gvs16 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 5 ounces of Blanched Almonds vs Buckwheat Flour:

Blanched Almonds have 3.7 times more Vitamin B2 and 74.2 times more Vitamin E than Whole-groat Buckwheat Flour.
While Whole-groat Buckwheat Flour contains 2.2 times more Vitamin B1, 1.8 times more Vitamin B3, 1.4 times more Vitamin B5, 5.1 times more Vitamin B6 and more Vitamin K than Blanched Almonds.
Both Blanched Almonds and Whole-groat Buckwheat Flour have similar amounts of Vitamin B9 per 5 oz.
Both Blanched Almonds as well as Whole-groat Buckwheat Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Blanched Almonds vs Buckwheat Flour:

Blanched Almonds have 5.8 times more Calcium, 2 times more Copper, 1.4 times more Phosphorus and 1.7 times more Sodium than Whole-groat Buckwheat Flour.
While Whole-groat Buckwheat Flour contains 1.8 times more Selenium than Blanched Almonds.
Both Blanched Almonds and Whole-groat Buckwheat Flour have similar amounts of Iron, Magnesium, Manganese, Potassium and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Blanched Almonds have 1.8 times more Energy, 16.9 times more Fat, 5.8 times more Saturated Fat, 14.1 times more Omega 6, 1.8 times more Sugars and 1.7 times more Protein than Whole-groat Buckwheat Flour.
While Whole-groat Buckwheat Flour contains 17.8 times more Omega 3 and 3.8 times more Carbohydrate than Blanched Almonds.
Both Blanched Almonds and Whole-groat Buckwheat Flour have similar amounts of Fiber per 5 oz.
Both Blanched Almonds as well as Whole-groat Buckwheat Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

Blanched AlmondsVS Roasted AlmondsBuckwheat FlourVS Roasted AlmondsBlanched AlmondsVS BulgurBuckwheat FlourVS Bulgur

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Comparing Nutrients in 5 ounces Blanched AlmondsVS Buckwheat Flour

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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