Comparing Nutrients in 1 pound Buckwheat Flour VS Raw Kamut

Macros Ratio

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

Macro Nutrients

	Buckwheat Flour	Raw Kamut	Recommended Dietary Allowance
Energy	52.4% 1520kcal	52.7% 1529kcal	2900kcal per day for Men 19-50 years
Fat	14.5% 14g	9.96% 9.66g	97g per day for Men 19-50 years
Saturated Fat	9.6% 3.07g	2.78% 0.89g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	13.6% 0.22g	1.6g per day for Men 19-50 years
Omega 6	23.4% 3.98g	15.3% 2.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	246% 320g	246% 320g	130g per day for Men 19-50 years
Sugars	16.3% 11.8g	49% 35.6g	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	0.69% 0.5g	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	% 2.8g	g per day for Men 19-50 years
Sucrose	% 7.7g	% 2.5g	g per day for Men 19-50 years
Fiber	119% 45.4g	132% 50.3g	38g per day for Men 19-50 years
Protein	102% 57.2g	118% 66g	56g per day for Men 19-50 years

Vitamins

	Buckwheat Flour	Raw Kamut	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	158% 1.9mg	214% 2.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66.3% 0.86mg	64.2% 0.83mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	174% 28mg	181% 29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	86% 4.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	203% 2.64mg	90% 1.17mg	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	18.4% 2.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26.5% 31.8μg	6.8% 8.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Buckwheat Flour	Raw Kamut	Recommended Dietary Allowance
Calcium	18.6% 186mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	260% 2.34mg	255% 2.3mg	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	214% 17mg	8mg per day for Men 19-50 years
Magnesium	271% 1139mg	140% 590mg	420mg per day for Men 19-50 years
Manganese	400% 9.2mg	539% 12.4mg	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	236% 1651mg	700mg per day for Men 19-50 years
Potassium	77% 2617mg	53.8% 1828mg	3400mg per day for Men 19-50 years
Selenium	47% 26μg	672% 370μg	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	152% 16.7mg	11mg per day for Men 19-50 years
Water	1.37% 50.6g	1.36% 50.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Buckwheat Flour vs Raw Kamut:

• Whole-groat Buckwheat Flour has 2.2 times more Vitamin B6 and 3.9 times more Vitamin K than Uncooked Khorasan Wheat .
• While Uncooked Khorasan Wheat contains 1.4 times more Vitamin B1, 2.2 times more Vitamin B5 and 1.9 times more Vitamin E than Whole-groat Buckwheat Flour.
• Both Whole-groat Buckwheat Flour and Uncooked Khorasan Wheat have similar amounts of Vitamin B2 and Vitamin B3 per 1 lb.
• Both Whole-groat Buckwheat Flour as well as Uncooked Khorasan Wheat have insufficient amounts of Vitamin A and Vitamin C in 1 lb.

Comparing minerals per 1 pound for Buckwheat Flour vs Raw Kamut:

• Whole-groat Buckwheat Flour has 1.9 times more Calcium, 1.9 times more Magnesium and 1.4 times more Potassium than Uncooked Khorasan Wheat .
• While Uncooked Khorasan Wheat contains 1.3 times more Manganese and 14.3 times more Selenium than Whole-groat Buckwheat Flour.
• Both Whole-groat Buckwheat Flour and Uncooked Khorasan Wheat have similar amounts of Copper, Iron, Phosphorus and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Whole-groat Buckwheat Flour has 1.5 times more Fat, 3.5 times more Saturated Fat, 1.5 times more Omega 3 and 1.5 times more Omega 6 than Uncooked Khorasan Wheat .
• While Uncooked Khorasan Wheat contains 3 times more Sugars than Whole-groat Buckwheat Flour.
• Both Whole-groat Buckwheat Flour and Uncooked Khorasan Wheat have similar amounts of Energy, Carbohydrate, Fiber and Protein per 1 lb.
• Both Whole-groat Buckwheat Flour as well as Uncooked Khorasan Wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.