Comparing Nutrients in 1 kilogram Boiled Buckwheat VS Cooked Spelt

Macros Ratio

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

Macro Nutrients

	Boiled Buckwheat	Cooked Spelt	Recommended Dietary Allowance
Energy	31.7% 920kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	6.4% 6.2g	8.76% 8.5g	97g per day for Men 19-50 years
Saturated Fat	4.2% 1.34g	NA	32g per day for Men 19-50 years
Omega 3	8.75% 0.14g	NA	1.6g per day for Men 19-50 years
Omega 6	10.2% 1.74g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	153% 199g	203% 264g	130g per day for Men 19-50 years
Sugars	12.4% 9g	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	1.38% 1g	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	% 2g	NA	g per day for Men 19-50 years
Sucrose	% 4g	NA	g per day for Men 19-50 years
Fiber	71% 27g	103% 39g	38g per day for Men 19-50 years
Protein	60.4% 33.8g	98% 55g	56g per day for Men 19-50 years

Vitamins

	Boiled Buckwheat	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	33.3% 0.4mg	86% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.8% 9.4mg	161% 25.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71.8% 3.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.2% 0.77mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	35% 140μg	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	6% 0.9mg	17.3% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Buckwheat	Cooked Spelt	Recommended Dietary Allowance
Calcium	7% 70mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	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	100% 8mg	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	121% 510mg	117% 490mg	420mg per day for Men 19-50 years
Manganese	175% 4.03mg	474% 11mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	100% 700mg	214% 1500mg	700mg per day for Men 19-50 years
Potassium	26% 880mg	42% 1430mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	72.7% 40μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	55.5% 6.1mg	114% 12.5mg	11mg per day for Men 19-50 years
Water	20.4% 756g	18% 666g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Buckwheat VS Cooked Spelt per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Buckwheat 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 Boiled Buckwheat vs Cooked Spelt:

• 1 kilogram of Boiled Buckwheat has 1.3 times more Vitamin B2 than Cooked Spelt.
• While 1 kg of Cooked Spelt contains 2.6 times more Vitamin B1 and 2.7 times more Vitamin B3 than Cooked Buckwheat Groats.
• Both Boiled Buckwheat and Cooked Spelt provide similar amounts of Vitamin B6 and Vitamin B9 per one kilogram.
• Both Cooked Buckwheat Groats as well as Cooked Spelt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin E in one kilogram.

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

• 1 kg of Cooked Spelt contains 1.5 times more Copper, 2.1 times more Iron, 2.7 times more Manganese, 2.1 times more Phosphorus, 1.6 times more Potassium, 1.8 times more Selenium and 2 times more Zinc than Cooked Buckwheat Groats.
• Both Boiled Buckwheat and Cooked Spelt contain similar levels of Magnesium per one kilogram.
• Both Cooked Buckwheat Groats as well as Cooked Spelt lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Cooked Spelt contains 1.4 times more Energy, 1.3 times more Carbohydrate, 1.4 times more Fiber and 1.6 times more Protein than Cooked Buckwheat Groats.