Comparing Nutrients in 500 calories Boiled Buckwheat VS Raw Kamut

Weight per 500 calories

• Boiled Buckwheat: 544g
• Raw Kamut: 148g

Uncooked Khorasan Wheat has 3.7 times more energy per unit of mass than Cooked Buckwheat Groats, which is high in comparison to other foods. Boiled Buckwheat having average energy density.

Which food has more nutrients per 500 calories - Boiled Buckwheat or Raw Kamut?

Macros Ratio

	Protein	Fat	Carbs
Boiled Buckwheat	14%	6%	80%
Raw Kamut	16%	5%	79%

Macro Nutrients

	Boiled Buckwheat	Raw Kamut	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.47% 3.37g	3.26% 3.16g	97g per day for Men 19-50 years
Saturated Fat	2.28% 0.73g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	4.76% 0.076g	4.45% 0.071g	1.6g per day for Men 19-50 years
Omega 6	5.56% 0.95g	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	83.4% 108g	80.6% 105g	130g per day for Men 19-50 years
Sugars	6.75% 4.9g	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	0.75% 0.54g	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	% 1.1g	% 0.92g	g per day for Men 19-50 years
Sucrose	% 2.17g	% 0.82g	g per day for Men 19-50 years
Fiber	38.6% 14.7g	43.3% 16.5g	38g per day for Men 19-50 years
Protein	33% 18.4g	38.5% 21.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Buckwheat	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	18% 0.22mg	70% 0.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	59% 9.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.95mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.42mg	29.6% 0.38mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19% 76μg	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	3.26% 0.49mg	6.03% 0.91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.6% 10.3μg	2.23% 2.67μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Buckwheat	Raw Kamut	Recommended Dietary Allowance
Calcium	3.8% 38mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	88% 0.79mg	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	54.3% 4.35mg	70% 5.6mg	8mg per day for Men 19-50 years
Magnesium	66% 277mg	46% 193mg	420mg per day for Men 19-50 years
Manganese	95% 2.2mg	176% 4.06mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	54.3% 380mg	77% 540mg	700mg per day for Men 19-50 years
Potassium	14% 478mg	17.6% 598mg	3400mg per day for Men 19-50 years
Selenium	21.7% 12μg	220% 121μg	55μg per day for Men 19-50 years
Sodium	1.45% 21.7mg	0.49% 7.4mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	49.6% 5.46mg	11mg per day for Men 19-50 years
Water	11% 411g	0.44% 16.4g	3700g per day for Men 19-50 years

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

• Cooked Buckwheat Groats have 1.4 times more Vitamin B5 and 3.9 times more Vitamin K than Uncooked Khorasan Wheat .
• While Uncooked Khorasan Wheat contains 3.9 times more Vitamin B1, 1.3 times more Vitamin B2, 1.9 times more Vitamin B3 and 1.9 times more Vitamin E than Cooked Buckwheat Groats.
• Both Cooked Buckwheat Groats and Uncooked Khorasan Wheat have similar amounts of Vitamin B6 per 500 kcal.
• Both Cooked Buckwheat Groats as well as Uncooked Khorasan Wheat have insufficient amounts of Vitamin A and Vitamin C in 500 kcal.

Comparing minerals per 500 calories for Boiled Buckwheat vs Raw Kamut:

• Cooked Buckwheat Groats have 1.4 times more Magnesium and 25 times more Water than Uncooked Khorasan Wheat .
• While Uncooked Khorasan Wheat contains 1.3 times more Iron, 1.9 times more Manganese, 1.4 times more Phosphorus, 1.3 times more Potassium, 10.1 times more Selenium and 1.6 times more Zinc than Cooked Buckwheat Groats.
• Both Cooked Buckwheat Groats and Uncooked Khorasan Wheat have similar amounts of Copper per 500 kcal.
• Both Cooked Buckwheat Groats as well as Uncooked Khorasan Wheat have insufficient amounts of Calcium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Uncooked Khorasan Wheat contains 2.4 times more Sugars than Cooked Buckwheat Groats.
• Both Cooked Buckwheat Groats and Uncooked Khorasan Wheat have similar amounts of Energy, Omega 6, Carbohydrate, Fiber and Protein per 500 kcal.
• Both Cooked Buckwheat Groats as well as Uncooked Khorasan Wheat have insufficient amounts of Fat, Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.