Comparing Nutrients in 1 kilogram Cooked Kamut VS Buckwheat Flour

Macros Ratio

	Protein	Fat	Carbs
Cooked Kamut	16%	5%	79%
Buckwheat Flour	14%	8%	78%

Macro Nutrients

	Cooked Kamut	Buckwheat Flour	Recommended Dietary Allowance
Energy	45.5% 1320kcal	116% 3350kcal	2900kcal per day for Men 19-50 years
Fat	8.56% 8.3g	32% 31g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	21% 6.77g	32g per day for Men 19-50 years
Omega 3	NA	44.4% 0.71g	1.6g per day for Men 19-50 years
Omega 6	NA	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	212% 276g	543% 706g	130g per day for Men 19-50 years
Sugars	42.3% 30.7g	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	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	NA	% 17g	g per day for Men 19-50 years
Fiber	113% 43g	263% 100g	38g per day for Men 19-50 years
Protein	102% 57g	225% 126g	56g per day for Men 19-50 years

Vitamins

	Cooked Kamut	Buckwheat Flour	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	79% 0.95mg	348% 4.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	146% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	144% 23mg	384% 61.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	88% 4.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	448% 5.82mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	503% 151μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	27.5% 110μg	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	NA	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	16% 2.4mg	21.3% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	58.3% 70μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Kamut	Buckwheat Flour	Recommended Dietary Allowance
Calcium	9% 90mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	230% 2.07mg	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	220% 17.6mg	508% 40.6mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	598% 2510mg	420mg per day for Men 19-50 years
Manganese	448% 10.3mg	883% 20.3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	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	210% 1470mg	481% 3370mg	700mg per day for Men 19-50 years
Potassium	48.2% 1640mg	170% 5770mg	3400mg per day for Men 19-50 years
Selenium	580% 319μg	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	167% 18.4mg	284% 31mg	11mg per day for Men 19-50 years
Water	17.6% 652g	3% 112g	3700g per day for Men 19-50 years

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

• Whole-groat Buckwheat Flour contains 4.4 times more Vitamin B1, 6.3 times more Vitamin B2, 2.7 times more Vitamin B3, 8.3 times more Vitamin B6, 4.9 times more Vitamin B9 and 1.3 times more Vitamin E than Cooked Khorasan Wheat.
• Both Cooked Khorasan Wheat as well as Whole-groat Buckwheat Flour have insufficient amounts of Vitamin B12 in 1 kg.

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

• Cooked Khorasan Wheat has 5.6 times more Selenium and 5.8 times more Water than Whole-groat Buckwheat Flour.
• While Whole-groat Buckwheat Flour contains 4.6 times more Calcium, 2.5 times more Copper, 2.3 times more Iron, 5.2 times more Magnesium, 2 times more Manganese, 2.3 times more Phosphorus, 3.5 times more Potassium and 1.7 times more Zinc than Cooked Khorasan Wheat.

Comparison of macro-nutrients per 1 kilogram:

• Whole-groat Buckwheat Flour contains 2.5 times more Energy, 3.7 times more Fat, 8.8 times more Saturated Fat, 2.6 times more Carbohydrate, 2.3 times more Fiber and 2.2 times more Protein than Cooked Khorasan Wheat.
• Both Cooked Khorasan Wheat and Whole-groat Buckwheat Flour have similar amounts of Sugars per 1 kg.
• Both Cooked Khorasan Wheat as well as Whole-groat Buckwheat Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.