Comparing Nutrients in 14 ounces Raw Kamut VS 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	46% 1338kcal	46% 1330kcal	2900kcal per day for Men 19-50 years
Fat	8.7% 8.45g	12.7% 12.3g	97g per day for Men 19-50 years
Saturated Fat	2.43% 0.78g	8.4% 2.7g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	17.6% 0.28g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.27g	20.5% 3.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	215% 280g	216% 280g	130g per day for Men 19-50 years
Sugars	43% 31g	14.2% 10.3g	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	0.6% 0.44g	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	% 2.46g	NA	g per day for Men 19-50 years
Sucrose	% 2.2g	% 6.75g	g per day for Men 19-50 years
Fiber	116% 44g	104% 39.7g	38g per day for Men 19-50 years
Protein	103% 57.7g	89.4% 50g	56g per day for Men 19-50 years

Vitamins

	Raw Kamut	Buckwheat Flour	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	187% 2.25mg	138% 1.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	58% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	158% 25.3mg	153% 24.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	75.3% 3.77mg	35% 1.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	79% 1.03mg	178% 2.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	200% 60μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	53.6% 214μg	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	16% 2.42mg	8.47% 1.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.95% 7.14μg	23% 27.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Kamut	Buckwheat Flour	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	223% 2mg	227% 2.04mg	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	187% 15mg	201% 16mg	8mg per day for Men 19-50 years
Magnesium	123% 516mg	237% 996mg	420mg per day for Men 19-50 years
Manganese	472% 11mg	350% 8.06mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	393% 177μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	206% 1445mg	191% 1338mg	700mg per day for Men 19-50 years
Potassium	47% 1599mg	67.4% 2290mg	3400mg per day for Men 19-50 years
Selenium	588% 323μg	41% 22.6μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	133% 14.6mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	1.2% 44g	1.2% 44.3g	3700g per day for Men 19-50 years

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

• Uncooked Khorasan Wheat has 1.4 times more Vitamin B1, 2.2 times more Vitamin B5 and 1.9 times more Vitamin E than Whole-groat Buckwheat Flour.
• While Whole-groat Buckwheat Flour contains 2.2 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 14 oz.
• Both Uncooked Khorasan Wheat as well as Whole-groat Buckwheat Flour have insufficient amounts of Vitamin A and Vitamin C in 14 oz.

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

• Uncooked Khorasan Wheat has 1.3 times more Manganese and 14.3 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 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Uncooked Khorasan Wheat has 3 times more Sugars than Whole-groat Buckwheat Flour.
• While Whole-groat Buckwheat Flour contains 1.5 times more Fat, 3.5 times more Saturated Fat, 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 14 oz.
• Both Uncooked Khorasan Wheat as well as Whole-groat Buckwheat Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.