Comparing Nutrients in 100 calories Raw Kamut VS Buckwheat Flour

Weight per 100 calories

• Raw Kamut: 29.7g
• Buckwheat Flour: 30g

Both foods have similar energy densities which is high in comparison to other foods.

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

Macros Ratio

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

Macro Nutrients

	Raw 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	0.89% 0.014g	1.32% 0.021g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	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	0.045% 0.033g	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	% 0.18g	NA	g per day for Men 19-50 years
Sucrose	% 0.16g	% 0.51g	g per day for Men 19-50 years
Fiber	8.67% 3.3g	7.86% 3g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	6.73% 3.77g	56g per day for Men 19-50 years

Vitamins

	Raw Kamut	Buckwheat Flour	Recommended Dietary Allowance
Vitamin A	0.033% 0.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	10.4% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.2% 0.055mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	11.5% 1.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.63% 0.28mg	2.63% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.9% 0.077mg	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	NA	4.03% 16μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	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	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	0.45% 0.53μg	1.74% 2.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Kamut	Buckwheat Flour	Recommended Dietary Allowance
Calcium	0.65% 6.53mg	1.22% 12.2mg	1000mg per day for Men 19-50 years
Copper	16.7% 0.15mg	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	14% 1.1mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	9.2% 38.6mg	18% 75mg	420mg per day for Men 19-50 years
Manganese	35.3% 0.81mg	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	15.4% 108mg	14.4% 101mg	700mg per day for Men 19-50 years
Potassium	3.5% 120mg	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	0.099% 1.5mg	0.22% 3.3mg	1500mg per day for Men 19-50 years
Zinc	9.93% 1.1mg	8.47% 0.93mg	11mg per day for Men 19-50 years
Water	0.089% 3.3g	0.09% 3.33g	3700g per day for Men 19-50 years

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

• Uncooked Khorasan Wheat has 1.3 times more Vitamin B1, 2.1 times more Vitamin B5 and 1.9 times more Vitamin E than Whole-groat Buckwheat Flour.
• While Whole-groat Buckwheat Flour contains 2.3 times more Vitamin B6 and 3.9 times more Vitamin K than Uncooked Khorasan Wheat .
• Both Uncooked Khorasan Wheat and Whole-groat Buckwheat Flour have similar amounts of Vitamin B2 and Vitamin B3 per 100 kcal.
• Both Uncooked Khorasan Wheat as well as Whole-groat Buckwheat Flour have insufficient amounts of Vitamin A and Vitamin C in 100 kcal.

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

• Uncooked Khorasan Wheat has 1.3 times more Manganese and 14.2 times more Selenium than Whole-groat Buckwheat Flour.
• While Whole-groat Buckwheat Flour contains 1.9 times more Calcium, 1.9 times more Magnesium and 1.4 times more Potassium than Uncooked Khorasan Wheat .
• Both Uncooked Khorasan Wheat and Whole-groat Buckwheat Flour have similar amounts of Copper, Iron, Phosphorus and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Uncooked Khorasan Wheat has 3 times more Sugars than Whole-groat Buckwheat Flour.
• While Whole-groat Buckwheat Flour contains 1.5 times more Omega 3 and 1.5 times more Omega 6 than Uncooked Khorasan Wheat .
• Both Uncooked Khorasan Wheat and Whole-groat Buckwheat Flour have similar amounts of Energy, Carbohydrate, Fiber and Protein per 100 kcal.
• Both Uncooked Khorasan Wheat as well as Whole-groat Buckwheat Flour have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.