Comparing Nutrients in 14 ounces Buckwheat Flour VS Raw Spelt

Macros Ratio

	Protein	Fat	Carbs
Buckwheat Flour	14%	8%	78%
Raw Spelt	16%	6%	78%

Macro Nutrients

	Buckwheat Flour	Raw Spelt	Recommended Dietary Allowance
Energy	46% 1330kcal	46.3% 1341kcal	2900kcal per day for Men 19-50 years
Fat	12.7% 12.3g	9.94% 9.64g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	5.04% 1.6g	32g per day for Men 19-50 years
Omega 3	17.6% 0.28g	16% 0.26g	1.6g per day for Men 19-50 years
Omega 6	20.5% 3.5g	28% 4.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	216% 280g	214% 279g	130g per day for Men 19-50 years
Sugars	14.2% 10.3g	37.3% 27g	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	1.3% 0.95g	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	% 3.33g	g per day for Men 19-50 years
Sucrose	% 6.75g	% 2.34g	g per day for Men 19-50 years
Fiber	104% 39.7g	112% 42.5g	38g per day for Men 19-50 years
Protein	89.4% 50g	103% 58g	56g per day for Men 19-50 years

Vitamins

	Buckwheat Flour	Raw Spelt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	138% 1.66mg	120% 1.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58% 0.75mg	34.5% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	153% 24.4mg	170% 27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.75mg	85% 4.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	178% 2.3mg	70.2% 0.91mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	200% 60μg	138% 41.3μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	53.6% 214μg	44.7% 179μg	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	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.47% 1.27mg	21% 3.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23% 27.8μg	12% 14.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Buckwheat Flour	Raw Spelt	Recommended Dietary Allowance
Calcium	16.3% 163mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	227% 2.04mg	225% 2.03mg	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	201% 16mg	220% 17.6mg	8mg per day for Men 19-50 years
Magnesium	237% 996mg	129% 540mg	420mg per day for Men 19-50 years
Manganese	350% 8.06mg	515% 12mg	2.3mg per day for Men 19-50 years
Molybdenum	393% 177μg	811% 365μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	191% 1338mg	227% 1592mg	700mg per day for Men 19-50 years
Potassium	67.4% 2290mg	45.3% 1540mg	3400mg per day for Men 19-50 years
Selenium	41% 22.6μg	84.4% 46.4μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	118% 13mg	11mg per day for Men 19-50 years
Water	1.2% 44.3g	1.2% 43.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Buckwheat Flour vs Raw Spelt:

• Whole-groat Buckwheat Flour has 1.7 times more Vitamin B2, 2.5 times more Vitamin B6, 1.5 times more Vitamin B7 and 1.9 times more Vitamin K than Uncooked Spelt.
• While Uncooked Spelt contains 2.4 times more Vitamin B5 and 2.5 times more Vitamin E than Whole-groat Buckwheat Flour.
• Both Whole-groat Buckwheat Flour and Uncooked Spelt have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B9 per 14 oz.
• Both Whole-groat Buckwheat Flour as well as Uncooked Spelt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 14 oz.

Comparing minerals per 14 ounces for Buckwheat Flour vs Raw Spelt:

• Whole-groat Buckwheat Flour has 1.5 times more Calcium, 1.8 times more Magnesium and 1.5 times more Potassium than Uncooked Spelt.
• While Uncooked Spelt contains 1.5 times more Manganese, 2.1 times more Molybdenum and 2.1 times more Selenium than Whole-groat Buckwheat Flour.
• Both Whole-groat Buckwheat Flour and Uncooked Spelt have similar amounts of Copper, Iron, Phosphorus and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Whole-groat Buckwheat Flour has 1.3 times more Fat and 1.7 times more Saturated Fat than Uncooked Spelt.
• While Uncooked Spelt contains 1.4 times more Omega 6 and 2.6 times more Sugars than Whole-groat Buckwheat Flour.
• Both Whole-groat Buckwheat Flour and Uncooked Spelt have similar amounts of Energy, Omega 3, Carbohydrate, Fiber and Protein per 14 oz.
• Both Whole-groat Buckwheat Flour as well as Uncooked Spelt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.