Comparing Nutrients in 500 calories Buckwheat Flour VS Raw Kamut

Weight per 500 calories

• Buckwheat Flour: 149g
• Raw Kamut: 148g

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

Which food has more nutrients per 500 calories - Buckwheat Flour or 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.77% 4.63g	3.26% 3.16g	97g per day for Men 19-50 years
Saturated Fat	3.16% 1g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	6.62% 0.11g	4.45% 0.071g	1.6g per day for Men 19-50 years
Omega 6	7.7% 1.3g	5% 0.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81% 105g	80.6% 105g	130g per day for Men 19-50 years
Sugars	5.35% 3.9g	16% 11.6g	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	0.23% 0.16g	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	% 0.92g	g per day for Men 19-50 years
Sucrose	% 2.54g	% 0.82g	g per day for Men 19-50 years
Fiber	39.3% 15g	43.3% 16.5g	38g per day for Men 19-50 years
Protein	33.6% 19g	38.5% 21.6g	56g per day for Men 19-50 years

Vitamins

	Buckwheat Flour	Raw Kamut	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52% 0.62mg	70% 0.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.28mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.4% 9.18mg	59% 9.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.66mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67% 0.87mg	29.6% 0.38mg	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	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	3.2% 0.48mg	6.03% 0.91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.7% 10.4μg	2.23% 2.67μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Buckwheat Flour	Raw Kamut	Recommended Dietary Allowance
Calcium	6.1% 61mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	85.4% 0.77mg	83.4% 0.75mg	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	70% 5.6mg	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	176% 4.06mg	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	77% 540mg	700mg per day for Men 19-50 years
Potassium	25.3% 861mg	17.6% 598mg	3400mg per day for Men 19-50 years
Selenium	15.5% 8.5μg	220% 121μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.4mg	0.49% 7.4mg	1500mg per day for Men 19-50 years
Zinc	42.3% 4.66mg	49.6% 5.46mg	11mg per day for Men 19-50 years
Water	0.45% 16.6g	0.44% 16.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Buckwheat Flour vs Raw Kamut:

• Whole-groat Buckwheat Flour has 2.3 times more Vitamin B6 and 3.9 times more Vitamin K than Uncooked Khorasan Wheat .
• While Uncooked Khorasan Wheat contains 1.3 times more Vitamin B1, 2.1 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 500 kcal.
• Both Whole-groat Buckwheat Flour as well as Uncooked Khorasan Wheat have insufficient amounts of Vitamin A and Vitamin C in 500 kcal.

Comparing minerals per 500 calories 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 14.2 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 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Whole-groat Buckwheat Flour has 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 500 kcal.
• Both Whole-groat Buckwheat Flour as well as Uncooked Khorasan Wheat have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.