Comparing Nutrients in 1 kilogram 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	31.7% 920kcal	117% 3380kcal	2900kcal per day for Men 19-50 years
Fat	6.4% 6.2g	25% 24.3g	97g per day for Men 19-50 years
Saturated Fat	4.2% 1.34g	12.7% 4.06g	32g per day for Men 19-50 years
Omega 3	8.75% 0.14g	40.6% 0.65g	1.6g per day for Men 19-50 years
Omega 6	10.2% 1.74g	70% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	153% 199g	540% 702g	130g per day for Men 19-50 years
Sugars	12.4% 9g	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	1.38% 1g	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	% 2g	% 8.4g	g per day for Men 19-50 years
Sucrose	% 4g	% 5.9g	g per day for Men 19-50 years
Fiber	71% 27g	282% 107g	38g per day for Men 19-50 years
Protein	60.4% 33.8g	260% 146g	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	33.3% 0.4mg	303% 3.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.8% 9.4mg	428% 68.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71.8% 3.6mg	214% 10.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.2% 0.77mg	177% 2.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	347% 104μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	35% 140μg	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	6% 0.9mg	52.7% 7.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	30% 36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Buckwheat	Raw Spelt	Recommended Dietary Allowance
Calcium	7% 70mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	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	100% 8mg	555% 44.4mg	8mg per day for Men 19-50 years
Magnesium	121% 510mg	324% 1360mg	420mg per day for Men 19-50 years
Manganese	175% 4.03mg	1297% 30mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	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	100% 700mg	573% 4010mg	700mg per day for Men 19-50 years
Potassium	26% 880mg	114% 3880mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	213% 117μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	5.33% 80mg	1500mg per day for Men 19-50 years
Zinc	55.5% 6.1mg	298% 32.8mg	11mg per day for Men 19-50 years
Water	20.4% 756g	2.98% 110g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.

Comparing minerals per 1 kilogram 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 1 kilogram:

• 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 1 kg.