Comparing Nutrients in 500 calories Cooked Spelt VS Buckwheat Flour

Weight per 500 calories

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

Whole-groat Buckwheat Flour has 2.6 times more energy per unit of mass than Cooked Spelt, which is high in comparison to other foods. Cooked Spelt having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cooked Spelt	16%	6%	78%
Buckwheat Flour	14%	8%	78%

Macro Nutrients

	Cooked Spelt	Buckwheat Flour	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.45% 3.35g	4.77% 4.63g	97g per day for Men 19-50 years
Saturated Fat	NA	3.16% 1g	32g per day for Men 19-50 years
Omega 3	NA	6.62% 0.11g	1.6g per day for Men 19-50 years
Omega 6	NA	7.7% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	81% 105g	130g per day for Men 19-50 years
Sugars	NA	5.35% 3.9g	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	NA	% 2.54g	g per day for Men 19-50 years
Fiber	40.4% 15.4g	39.3% 15g	38g per day for Men 19-50 years
Protein	38.7% 21.7g	33.6% 19g	56g per day for Men 19-50 years

Vitamins

	Cooked 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	33.8% 0.41mg	52% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.1% 0.12mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63.2% 10mg	57.4% 9.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	13% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.2% 0.31mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	75% 22.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12.8% 51μg	20% 80.6μg	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	6.82% 1.02mg	3.2% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.7% 10.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

Cooked Spelt VS Buckwheat Flour Nutrients Per 500 Kcal

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

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

• 500 kcal of Whole-groat Buckwheat Flour contain 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 Cooked Spelt and Buckwheat Flour provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Cooked Spelt have insufficient amounts of Vitamin B2
• Both Cooked Spelt as well as Whole-groat Buckwheat Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin E in 500 calories.

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

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

Comparison of macro-nutrients per 500 calories:

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