Comparing Nutrients in 14 ounces Boiled Buckwheat VS Raw Spelt

Macros Ratio

	Protein	Fat	Carbs
Boiled Buckwheat	14%	6%	80%
Raw Spelt	16%	6%	78%

Macro Nutrients

	Boiled Buckwheat	Raw Spelt	Recommended Dietary Allowance
Energy	12.6% 365kcal	46.3% 1341kcal	2900kcal per day for Men 19-50 years
Fat	2.54% 2.46g	9.94% 9.64g	97g per day for Men 19-50 years
Saturated Fat	1.66% 0.53g	5.04% 1.6g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	16% 0.26g	1.6g per day for Men 19-50 years
Omega 6	4.06% 0.69g	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	61% 79g	214% 279g	130g per day for Men 19-50 years
Sugars	4.93% 3.57g	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	0.55% 0.4g	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	% 0.79g	% 3.33g	g per day for Men 19-50 years
Sucrose	% 1.6g	% 2.34g	g per day for Men 19-50 years
Fiber	28.2% 10.7g	112% 42.5g	38g per day for Men 19-50 years
Protein	24% 13.4g	103% 58g	56g per day for Men 19-50 years

Vitamins

	Boiled Buckwheat	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	13.2% 0.16mg	120% 1.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	34.5% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.3% 3.73mg	170% 27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.5% 1.42mg	85% 4.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.5% 0.31mg	70.2% 0.91mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	138% 41.3μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	14% 55.6μg	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	2.4% 0.36mg	21% 3.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.3% 7.54μg	12% 14.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Buckwheat	Raw Spelt	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	64.4% 0.58mg	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	39.7% 3.18mg	220% 17.6mg	8mg per day for Men 19-50 years
Magnesium	48% 202mg	129% 540mg	420mg per day for Men 19-50 years
Manganese	69.5% 1.6mg	515% 12mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	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	39.7% 278mg	227% 1592mg	700mg per day for Men 19-50 years
Potassium	10.3% 349mg	45.3% 1540mg	3400mg per day for Men 19-50 years
Selenium	16% 8.73μg	84.4% 46.4μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	22% 2.42mg	118% 13mg	11mg per day for Men 19-50 years
Water	8.1% 300g	1.2% 43.7g	3700g per day for Men 19-50 years

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

• Uncooked Spelt contains 9.1 times more Vitamin B1, 2.9 times more Vitamin B2, 7.3 times more Vitamin B3, 3 times more Vitamin B5, 3 times more Vitamin B6, 3.2 times more Vitamin B9, 8.8 times more Vitamin E and 1.9 times more Vitamin K than Cooked Buckwheat Groats.
• Both Cooked Buckwheat Groats 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 Boiled Buckwheat vs Raw Spelt:

• Cooked Buckwheat Groats have 6.9 times more Water than Uncooked Spelt.
• While Uncooked Spelt contains 3.9 times more Calcium, 3.5 times more Copper, 5.6 times more Iron, 2.7 times more Magnesium, 7.4 times more Manganese, 5.7 times more Phosphorus, 4.4 times more Potassium, 5.3 times more Selenium and 5.4 times more Zinc than Cooked Buckwheat Groats.

Comparison of macro-nutrients per 14 ounces:

• Uncooked Spelt contains 3.7 times more Energy, 3.9 times more Fat, 3 times more Saturated Fat, 4.6 times more Omega 3, 6.9 times more Omega 6, 3.5 times more Carbohydrate, 7.6 times more Sugars, 4 times more Fiber and 4.3 times more Protein than Cooked Buckwheat Groats.
• Both Cooked Buckwheat Groats as well as Uncooked Spelt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.