Comparing Nutrients in 100 calories Cooked Kamut VS Buckwheat Flour

Weight per 100 calories

• Cooked Kamut: 75.8g
• Buckwheat Flour: 30g

Whole-groat Buckwheat Flour has 2.5 times more energy per unit of mass than Cooked Khorasan Wheat, which is high in comparison to other foods. Cooked Kamut having average energy density.

Which food has more nutrients per 100 calories - Cooked Kamut or Buckwheat Flour?

Macros Ratio

	Protein	Fat	Carbs
Cooked Kamut	16%	5%	79%
Buckwheat Flour	14%	8%	78%

Macro Nutrients

	Cooked Kamut	Buckwheat Flour	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.63g	0.95% 0.93g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	NA	1.32% 0.021g	1.6g per day for Men 19-50 years
Omega 6	NA	1.54% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	16.2% 21g	130g per day for Men 19-50 years
Sugars	3.2% 2.33g	1.07% 0.78g	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	% 0.51g	g per day for Men 19-50 years
Fiber	8.57% 3.26g	7.86% 3g	38g per day for Men 19-50 years
Protein	7.72% 4.33g	6.73% 3.77g	56g per day for Men 19-50 years

Vitamins

	Cooked Kamut	Buckwheat Flour	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6% 0.072mg	10.4% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.75% 0.023mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.75mg	11.5% 1.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	2.63% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.08% 0.053mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	15% 4.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.1% 8.33μg	4.03% 16μg	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	NA	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	1.2% 0.18mg	0.64% 0.096mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.74% 2.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Kamut	Buckwheat Flour	Recommended Dietary Allowance
Calcium	0.68% 6.8mg	1.22% 12.2mg	1000mg per day for Men 19-50 years
Copper	17.4% 0.16mg	17% 0.15mg	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	16.7% 1.33mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	8.66% 36.4mg	18% 75mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	26.3% 0.61mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	29.6% 13.3μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	16% 111mg	14.4% 101mg	700mg per day for Men 19-50 years
Potassium	3.65% 124mg	5.07% 172mg	3400mg per day for Men 19-50 years
Selenium	44% 24μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	0.4% 6.06mg	0.22% 3.3mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	8.47% 0.93mg	11mg per day for Men 19-50 years
Water	1.33% 49.4g	0.09% 3.33g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cooked Kamut vs Buckwheat Flour:

• Cooked Khorasan Wheat has 1.9 times more Vitamin E than Whole-groat Buckwheat Flour.
• While Whole-groat Buckwheat Flour contains 1.7 times more Vitamin B1, 2.5 times more Vitamin B2, 3.3 times more Vitamin B6 and 1.9 times more Vitamin B9 than Cooked Khorasan Wheat.
• Both Cooked Khorasan Wheat and Whole-groat Buckwheat Flour have similar amounts of Vitamin B3 per 100 kcal.
• Both Cooked Khorasan Wheat as well as Whole-groat Buckwheat Flour have insufficient amounts of Vitamin B12 in 100 kcal.

Comparing minerals per 100 calories for Cooked Kamut vs Buckwheat Flour:

• Cooked Khorasan Wheat has 1.3 times more Manganese, 14.2 times more Selenium, 1.5 times more Zinc and 14.8 times more Water than Whole-groat Buckwheat Flour.
• While Whole-groat Buckwheat Flour contains 1.8 times more Calcium, 2.1 times more Magnesium and 1.4 times more Potassium than Cooked Khorasan Wheat.
• Both Cooked Khorasan Wheat and Whole-groat Buckwheat Flour have similar amounts of Copper, Iron and Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Cooked Khorasan Wheat has 3 times more Sugars than Whole-groat Buckwheat Flour.
• Both Cooked Khorasan Wheat and Whole-groat Buckwheat Flour have similar amounts of Energy, Carbohydrate, Fiber and Protein per 100 kcal.
• Both Cooked Khorasan Wheat as well as Whole-groat Buckwheat Flour have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.