Comparing Nutrients in 1 pound Buckwheat Flour VS Cooked Spelt

Macros Ratio

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

Macro Nutrients

	Buckwheat Flour	Cooked Spelt	Recommended Dietary Allowance
Energy	52.4% 1520kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	14.5% 14g	3.97% 3.86g	97g per day for Men 19-50 years
Saturated Fat	9.6% 3.07g	NA	32g per day for Men 19-50 years
Omega 3	20% 0.32g	NA	1.6g per day for Men 19-50 years
Omega 6	23.4% 3.98g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	246% 320g	92% 120g	130g per day for Men 19-50 years
Sugars	16.3% 11.8g	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	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	% 7.7g	NA	g per day for Men 19-50 years
Fiber	119% 45.4g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	102% 57.2g	44.5% 25g	56g per day for Men 19-50 years

Vitamins

	Buckwheat Flour	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	158% 1.9mg	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66.3% 0.86mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	174% 28mg	73% 11.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	203% 2.64mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	228% 68.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	61.2% 245μg	14.7% 59μg	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	9.68% 1.45mg	7.86% 1.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26.5% 31.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Buckwheat Flour	Cooked Spelt	Recommended Dietary Allowance
Calcium	18.6% 186mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	260% 2.34mg	108% 0.98mg	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	230% 18.4mg	95% 7.57mg	8mg per day for Men 19-50 years
Magnesium	271% 1139mg	53% 222mg	420mg per day for Men 19-50 years
Manganese	400% 9.2mg	215% 4.95mg	2.3mg per day for Men 19-50 years
Molybdenum	450% 202μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	218% 1529mg	97% 680mg	700mg per day for Men 19-50 years
Potassium	77% 2617mg	19% 649mg	3400mg per day for Men 19-50 years
Selenium	47% 26μg	33% 18μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	51.5% 5.67mg	11mg per day for Men 19-50 years
Water	1.37% 50.6g	8.16% 302g	3700g per day for Men 19-50 years

Nutrient Comparison: Buckwheat Flour VS Cooked Spelt per 1 lb

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

Lets compare vitamin content per 1 pound of Buckwheat Flour vs Cooked Spelt:

• 1 pound of Buckwheat Flour has 4 times more Vitamin B1, 6.3 times more Vitamin B2, 2.4 times more Vitamin B3, 7.3 times more Vitamin B6, 4.2 times more Vitamin B9 and 1.2 times more Vitamin E than Cooked Spelt.
• 1 pound of Cooked Spelt have insufficient amounts of Vitamin E
• Both Whole-groat Buckwheat Flour as well as Cooked Spelt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one pound.

Comparing minerals per 1 pound for Buckwheat Flour vs Cooked Spelt:

• 1 pound of Buckwheat Flour has 4.1 times more Calcium, 2.4 times more Copper, 2.4 times more Iron, 5.1 times more Magnesium, 1.9 times more Manganese, 2.2 times more Phosphorus, 4 times more Potassium, 1.4 times more Selenium and 2.5 times more Zinc than Cooked Spelt.
• 1 pound of Cooked Spelt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Buckwheat Flour has 2.6 times more Energy, 3.6 times more Fat, 2.7 times more Carbohydrate, 2.6 times more Fiber and 2.3 times more Protein than Cooked Spelt.