Comparing Nutrients in 300 calories Raw Spelt VS Buckwheat Flour

Weight per 300 calories

• Raw Spelt: 88.8g
• Buckwheat Flour: 89.6g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 300 calories - Raw Spelt or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.22% 2.16g	2.86% 2.78g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	3.6% 0.058g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	6.23% 1.06g	4.6% 0.79g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62.3g	48.6% 63.2g	130g per day for Men 19-50 years
Sugars	8.35% 6.05g	3.2% 2.33g	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	0.29% 0.21g	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	% 0.75g	NA	g per day for Men 19-50 years
Sucrose	% 0.52g	% 1.52g	g per day for Men 19-50 years
Fiber	25% 9.5g	23.6% 8.96g	38g per day for Men 19-50 years
Protein	23% 13g	20% 11.3g	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	27% 0.32mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.7% 0.1mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.07mg	34.4% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	7.9% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	30.8% 9.23μg	45% 13.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10% 40μg	12% 48.4μg	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	4.67% 0.7mg	1.9% 0.29mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.66% 3.2μg	5.22% 6.27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Spelt	Buckwheat Flour	Recommended Dietary Allowance
Calcium	2.4% 24mg	3.67% 36.7mg	1000mg per day for Men 19-50 years
Copper	50.4% 0.45mg	51.2% 0.46mg	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	49.3% 3.94mg	45.4% 3.64mg	8mg per day for Men 19-50 years
Magnesium	28.7% 121mg	53.5% 225mg	420mg per day for Men 19-50 years
Manganese	115% 2.65mg	79% 1.8mg	2.3mg per day for Men 19-50 years
Molybdenum	181% 81.6μg	88.8% 40μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	51% 356mg	43% 302mg	700mg per day for Men 19-50 years
Potassium	10% 344mg	15% 517mg	3400mg per day for Men 19-50 years
Selenium	19% 10.4μg	9.3% 5.1μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.66% 9.85mg	1500mg per day for Men 19-50 years
Zinc	26.5% 2.9mg	25.4% 2.8mg	11mg per day for Men 19-50 years
Water	0.26% 9.8g	0.27% 10g	3700g per day for Men 19-50 years

Raw Spelt VS Buckwheat Flour Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Raw Spelt or Buckwheat Flour?

Lets compare vitamin content per 300 calories of Raw Spelt vs Buckwheat Flour:

• 300 calories of Raw Spelt have 2.4 times more Vitamin B5 than Buckwheat Flour.
• While 300 kcal of Whole-groat Buckwheat Flour contain 1.7 times more Vitamin B2, 2.6 times more Vitamin B6 and 1.5 times more Vitamin B7 than Uncooked Spelt.
• Both Raw Spelt and Buckwheat Flour provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B9 per 300 calories.
• Both Uncooked Spelt as well as Whole-groat Buckwheat Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin E and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Raw Spelt vs Buckwheat Flour:

• 300 calories of Raw Spelt have 1.5 times more Manganese, 2 times more Molybdenum and 2 times more Selenium than Buckwheat Flour.
• While 300 kcal of Whole-groat Buckwheat Flour contain 1.9 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 300 calories.
• Both Uncooked Spelt as well as Whole-groat Buckwheat Flour lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Raw Spelt have 1.3 times more Omega 6 and 2.6 times more Sugars than Buckwheat Flour.
• Both Raw Spelt and Buckwheat Flour offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 300 calories.
• 300 calories of Buckwheat Flour provide inadequate amounts of Omega 6
• Both Uncooked Spelt as well as Whole-groat Buckwheat Flour provide inadequate amounts of Omega 3 in 300 calories.