Comparing Nutrients in 1 kilogram 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	116% 3350kcal	117% 3380kcal	2900kcal per day for Men 19-50 years
Fat	32% 31g	25% 24.3g	97g per day for Men 19-50 years
Saturated Fat	21% 6.77g	12.7% 4.06g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	40.6% 0.65g	1.6g per day for Men 19-50 years
Omega 6	51.6% 8.77g	70% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	543% 706g	540% 702g	130g per day for Men 19-50 years
Sugars	36% 26g	94% 68.2g	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	3.3% 2.4g	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	% 8.4g	g per day for Men 19-50 years
Sucrose	% 17g	% 5.9g	g per day for Men 19-50 years
Fiber	263% 100g	282% 107g	38g per day for Men 19-50 years
Protein	225% 126g	260% 146g	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	348% 4.17mg	303% 3.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	146% 1.9mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	384% 61.5mg	428% 68.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	88% 4.4mg	214% 10.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	448% 5.82mg	177% 2.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	503% 151μg	347% 104μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	135% 540μg	113% 450μg	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	52.7% 7.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58.3% 70μg	30% 36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Buckwheat Flour	Raw Spelt	Recommended Dietary Allowance
Calcium	41% 410mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	572% 5.15mg	568% 5.1mg	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	555% 44.4mg	8mg per day for Men 19-50 years
Magnesium	598% 2510mg	324% 1360mg	420mg per day for Men 19-50 years
Manganese	883% 20.3mg	1297% 30mg	2.3mg per day for Men 19-50 years
Molybdenum	991% 446μg	2042% 919μg	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	573% 4010mg	700mg per day for Men 19-50 years
Potassium	170% 5770mg	114% 3880mg	3400mg per day for Men 19-50 years
Selenium	104% 57μg	213% 117μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	5.33% 80mg	1500mg per day for Men 19-50 years
Zinc	284% 31mg	298% 32.8mg	11mg per day for Men 19-50 years
Water	3% 112g	2.98% 110g	3700g per day for Men 19-50 years

Nutrient Comparison: Buckwheat Flour VS Raw Spelt per 1 kg

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

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

• 1 kilogram of 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 Raw Spelt.
• While 1 kg of Uncooked Spelt contains 2.4 times more Vitamin B5 and 2.5 times more Vitamin E than Whole-groat Buckwheat Flour.
• Both Buckwheat Flour and Raw Spelt provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B9 per one kilogram.
• Both Whole-groat Buckwheat Flour as well as Uncooked Spelt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one kilogram.

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

• 1 kilogram of Buckwheat Flour has 1.5 times more Calcium, 1.8 times more Magnesium and 1.5 times more Potassium than Raw Spelt.
• While 1 kg of 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 Buckwheat Flour and Raw Spelt contain similar levels of Copper, Iron, Phosphorus and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Buckwheat Flour has 1.3 times more Fat and 1.7 times more Saturated Fat than Raw Spelt.
• While 1 kg of Uncooked Spelt contains 1.4 times more Omega 6 and 2.6 times more Sugars than Whole-groat Buckwheat Flour.
• Both Buckwheat Flour and Raw Spelt offer comparable quantities of Energy, Omega 3, Carbohydrate, Fiber and Protein per one kilogram.