Comparing Nutrients in 1 kilogram Raw Spelt VS Buckwheat Flour

Macros Ratio

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

Macro Nutrients

	Raw Spelt	Buckwheat Flour	Recommended Dietary Allowance
Energy	117% 3380kcal	116% 3350kcal	2900kcal per day for Men 19-50 years
Fat	25% 24.3g	32% 31g	97g per day for Men 19-50 years
Saturated Fat	12.7% 4.06g	21% 6.77g	32g per day for Men 19-50 years
Omega 3	40.6% 0.65g	44.4% 0.71g	1.6g per day for Men 19-50 years
Omega 6	70% 12g	51.6% 8.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	540% 702g	543% 706g	130g per day for Men 19-50 years
Sugars	94% 68.2g	36% 26g	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	3.3% 2.4g	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	% 8.4g	NA	g per day for Men 19-50 years
Sucrose	% 5.9g	% 17g	g per day for Men 19-50 years
Fiber	282% 107g	263% 100g	38g per day for Men 19-50 years
Protein	260% 146g	225% 126g	56g per day for Men 19-50 years

Vitamins

	Raw Spelt	Buckwheat Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	303% 3.64mg	348% 4.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87% 1.13mg	146% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	428% 68.4mg	384% 61.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	214% 10.7mg	88% 4.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	177% 2.3mg	448% 5.82mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	347% 104μg	503% 151μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	113% 450μg	135% 540μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	52.7% 7.9mg	21.3% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	58.3% 70μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Spelt	Buckwheat Flour	Recommended Dietary Allowance
Calcium	27% 270mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	568% 5.1mg	572% 5.15mg	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	555% 44.4mg	508% 40.6mg	8mg per day for Men 19-50 years
Magnesium	324% 1360mg	598% 2510mg	420mg per day for Men 19-50 years
Manganese	1297% 30mg	883% 20.3mg	2.3mg per day for Men 19-50 years
Molybdenum	2042% 919μg	991% 446μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	573% 4010mg	481% 3370mg	700mg per day for Men 19-50 years
Potassium	114% 3880mg	170% 5770mg	3400mg per day for Men 19-50 years
Selenium	213% 117μg	104% 57μg	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	298% 32.8mg	284% 31mg	11mg per day for Men 19-50 years
Water	2.98% 110g	3% 112g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Spelt VS Buckwheat Flour per 1 kg

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

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

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

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

• 1 kilogram of Raw Spelt has 1.5 times more Manganese, 2.1 times more Molybdenum and 2.1 times more Selenium than Buckwheat Flour.
• While 1 kg of Whole-groat Buckwheat Flour contains 1.5 times more Calcium, 1.8 times more Magnesium and 1.5 times more Potassium than Uncooked Spelt.
• Both Raw Spelt and Buckwheat Flour contain similar levels of Copper, Iron, Phosphorus and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

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