Comparing Nutrients in 500 calories Buckwheat Flour VS Cooked Spelt

Weight per 500 calories

• Buckwheat Flour: 149g
• Cooked Spelt: 394g

Buckwheat Flour has 2.6 times more energy per 100g than Cooked Spelt. It has high energy density when compared to other foods. Cooked Spelt having average energy density.

Discover which food has more nutrients per 500 calories - Buckwheat Flour or 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.77% 4.63g	3.45% 3.35g	97g per day for Men 19-50 years
Saturated Fat	3.16% 1g	NA	32g per day for Men 19-50 years
Omega 3	6.62% 0.11g	NA	1.6g per day for Men 19-50 years
Omega 6	7.7% 1.3g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81% 105g	80% 104g	130g per day for Men 19-50 years
Sugars	5.35% 3.9g	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	% 2.54g	NA	g per day for Men 19-50 years
Fiber	39.3% 15g	40.4% 15.4g	38g per day for Men 19-50 years
Protein	33.6% 19g	38.7% 21.7g	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	52% 0.62mg	33.8% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.28mg	9.1% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.4% 9.18mg	63.2% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.66mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67% 0.87mg	24.2% 0.31mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	75% 22.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	20% 80.6μg	12.8% 51μg	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	3.2% 0.48mg	6.82% 1.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.7% 10.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Buckwheat Flour	Cooked Spelt	Recommended Dietary Allowance
Calcium	6.1% 61mg	3.94% 39.4mg	1000mg per day for Men 19-50 years
Copper	85.4% 0.77mg	94% 0.85mg	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	75.7% 6.06mg	82% 6.57mg	8mg per day for Men 19-50 years
Magnesium	89% 375mg	46% 193mg	420mg per day for Men 19-50 years
Manganese	132% 3.03mg	187% 4.3mg	2.3mg per day for Men 19-50 years
Molybdenum	148% 66.6μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	72% 503mg	84.4% 591mg	700mg per day for Men 19-50 years
Potassium	25.3% 861mg	16.6% 563mg	3400mg per day for Men 19-50 years
Selenium	15.5% 8.5μg	28.6% 15.7μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.4mg	1.3% 19.7mg	1500mg per day for Men 19-50 years
Zinc	42.3% 4.66mg	44.7% 4.92mg	11mg per day for Men 19-50 years
Water	0.45% 16.6g	7.1% 262g	3700g per day for Men 19-50 years

Buckwheat Flour VS Cooked Spelt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Buckwheat Flour or Cooked Spelt?

Lets compare vitamin content per 500 calories of Buckwheat Flour vs Cooked Spelt:

• 500 calories of Buckwheat Flour have 1.5 times more Vitamin B1, 2.4 times more Vitamin B2, 2.8 times more Vitamin B6 and 1.6 times more Vitamin B9 than Cooked Spelt.
• Both Buckwheat Flour and Cooked Spelt provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Cooked Spelt have insufficient amounts of Vitamin B2
• Both Whole-groat Buckwheat Flour as well as Cooked Spelt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin E in 500 calories.

Comparing minerals per 500 calories for Buckwheat Flour vs Cooked Spelt:

• 500 calories of Buckwheat Flour have 1.9 times more Magnesium and 1.5 times more Potassium than Cooked Spelt.
• While 500 kcal of Cooked Spelt contain 1.4 times more Manganese and 1.9 times more Selenium than Whole-groat Buckwheat Flour.
• Both Buckwheat Flour and Cooked Spelt contain similar levels of Copper, Iron, Phosphorus and Zinc per 500 calories.
• Both Whole-groat Buckwheat Flour as well as Cooked Spelt lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• Both Whole-groat Buckwheat Flour and Cooked Spelt have similar amounts of macro-nutrients per 500 kcal
• Both Buckwheat Flour and Cooked Spelt offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 500 calories.