Comparing Nutrients in 1 pound 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	53% 1533kcal	52.4% 1520kcal	2900kcal per day for Men 19-50 years
Fat	11.4% 11g	14.5% 14g	97g per day for Men 19-50 years
Saturated Fat	5.75% 1.84g	9.6% 3.07g	32g per day for Men 19-50 years
Omega 3	18.4% 0.29g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	32% 5.4g	23.4% 3.98g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	245% 318g	246% 320g	130g per day for Men 19-50 years
Sugars	42.7% 31g	16.3% 11.8g	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	1.5% 1.1g	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	% 3.8g	NA	g per day for Men 19-50 years
Sucrose	% 2.68g	% 7.7g	g per day for Men 19-50 years
Fiber	128% 48.5g	119% 45.4g	38g per day for Men 19-50 years
Protein	118% 66g	102% 57.2g	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	138% 1.65mg	158% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.4% 0.51mg	66.3% 0.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	194% 31mg	174% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	97% 4.85mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80.3% 1.04mg	203% 2.64mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	157% 47μg	228% 68.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	51% 204μg	61.2% 245μg	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	24% 3.6mg	9.68% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.6% 16.3μg	26.5% 31.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Spelt	Buckwheat Flour	Recommended Dietary Allowance
Calcium	12.2% 122mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	258% 2.3mg	260% 2.34mg	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	252% 20mg	230% 18.4mg	8mg per day for Men 19-50 years
Magnesium	147% 617mg	271% 1139mg	420mg per day for Men 19-50 years
Manganese	588% 13.5mg	400% 9.2mg	2.3mg per day for Men 19-50 years
Molybdenum	926% 417μg	450% 202μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	260% 1819mg	218% 1529mg	700mg per day for Men 19-50 years
Potassium	51.8% 1760mg	77% 2617mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	47% 26μg	55μg per day for Men 19-50 years
Sodium	2.4% 36.3mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	135% 15mg	129% 14mg	11mg per day for Men 19-50 years
Water	1.35% 50g	1.37% 50.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Spelt VS Buckwheat Flour per 1 lb

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

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

• 1 pound of Raw Spelt has 2.4 times more Vitamin B5 and 2.5 times more Vitamin E than Buckwheat Flour.
• While 1 lb 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 pound.
• Both Uncooked Spelt as well as Whole-groat Buckwheat Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one pound.

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

• 1 pound 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 lb 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 pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Raw Spelt has 1.4 times more Omega 6 and 2.6 times more Sugars than Buckwheat Flour.
• While 1 lb 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 pound.