Comparing Nutrients in 1 kilogram Buckwheat Flour VS Cooked Spelt

Macros Ratio

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

Macro Nutrients

	Buckwheat Flour	Cooked Spelt	Recommended Dietary Allowance
Energy	116% 3350kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	32% 31g	8.76% 8.5g	97g per day for Men 19-50 years
Saturated Fat	21% 6.77g	NA	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	NA	1.6g per day for Men 19-50 years
Omega 6	51.6% 8.77g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	543% 706g	203% 264g	130g per day for Men 19-50 years
Sugars	36% 26g	NA	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	% 17g	NA	g per day for Men 19-50 years
Fiber	263% 100g	103% 39g	38g per day for Men 19-50 years
Protein	225% 126g	98% 55g	56g per day for Men 19-50 years

Vitamins

	Buckwheat Flour	Cooked Spelt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	348% 4.17mg	86% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	146% 1.9mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	384% 61.5mg	161% 25.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	88% 4.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	448% 5.82mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	503% 151μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	135% 540μg	32.5% 130μg	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	21.3% 3.2mg	17.3% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58.3% 70μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Buckwheat Flour	Cooked Spelt	Recommended Dietary Allowance
Calcium	41% 410mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	572% 5.15mg	239% 2.15mg	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	508% 40.6mg	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	598% 2510mg	117% 490mg	420mg per day for Men 19-50 years
Manganese	883% 20.3mg	474% 11mg	2.3mg per day for Men 19-50 years
Molybdenum	991% 446μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	481% 3370mg	214% 1500mg	700mg per day for Men 19-50 years
Potassium	170% 5770mg	42% 1430mg	3400mg per day for Men 19-50 years
Selenium	104% 57μg	72.7% 40μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	284% 31mg	114% 12.5mg	11mg per day for Men 19-50 years
Water	3% 112g	18% 666g	3700g per day for Men 19-50 years

Nutrient Comparison: Buckwheat Flour VS Cooked Spelt per 1 kg

Compare the macro and micronutrient content in 1 kg of Buckwheat Flour versus 1 kg of Cooked Spelt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Buckwheat Flour vs Cooked Spelt:

• 1 kilogram of Buckwheat Flour has 4 times more Vitamin B1, 6.3 times more Vitamin B2, 2.4 times more Vitamin B3, 7.3 times more Vitamin B6, 4.2 times more Vitamin B9 and 1.2 times more Vitamin E than Cooked Spelt.
• 1 kilogram of Cooked Spelt have insufficient amounts of Vitamin E
• Both Whole-groat Buckwheat Flour as well as Cooked Spelt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Buckwheat Flour vs Cooked Spelt:

• 1 kilogram of Buckwheat Flour has 4.1 times more Calcium, 2.4 times more Copper, 2.4 times more Iron, 5.1 times more Magnesium, 1.9 times more Manganese, 2.2 times more Phosphorus, 4 times more Potassium, 1.4 times more Selenium and 2.5 times more Zinc than Cooked Spelt.
• 1 kilogram of Cooked Spelt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Buckwheat Flour has 2.6 times more Energy, 3.6 times more Fat, 2.7 times more Carbohydrate, 2.6 times more Fiber and 2.3 times more Protein than Cooked Spelt.