Comparing Nutrients in 500 calories Raw Spelt VS Buckwheat Flour

Weight per 500 calories

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

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

Discover which food has more nutrients per 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	4.77% 4.63g	97g per day for Men 19-50 years
Saturated Fat	1.88% 0.6g	3.16% 1g	32g per day for Men 19-50 years
Omega 3	6% 0.096g	6.62% 0.11g	1.6g per day for Men 19-50 years
Omega 6	10.4% 1.76g	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	14% 10g	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	0.49% 0.36g	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	% 1.24g	NA	g per day for Men 19-50 years
Sucrose	% 0.87g	% 2.54g	g per day for Men 19-50 years
Fiber	41.7% 16g	39.3% 15g	38g per day for Men 19-50 years
Protein	38.5% 21.6g	33.6% 19g	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	45% 0.54mg	52% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63.3% 10mg	57.4% 9.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.7% 1.6mg	13% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	51.3% 15.4μg	75% 22.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	16.6% 66.6μg	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	7.8% 1.17mg	3.2% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.44% 5.33μg	8.7% 10.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Spelt	Buckwheat Flour	Recommended Dietary Allowance
Calcium	4% 40mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	84% 0.76mg	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	48% 201mg	89% 375mg	420mg per day for Men 19-50 years
Manganese	192% 4.4mg	132% 3.03mg	2.3mg per day for Men 19-50 years
Molybdenum	302% 136μg	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	84.7% 593mg	72% 503mg	700mg per day for Men 19-50 years
Potassium	17% 574mg	25.3% 861mg	3400mg per day for Men 19-50 years
Selenium	31.5% 17.3μg	15.5% 8.5μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	1.1% 16.4mg	1500mg per day for Men 19-50 years
Zinc	44% 4.85mg	42.3% 4.66mg	11mg per day for Men 19-50 years
Water	0.44% 16.3g	0.45% 16.6g	3700g per day for Men 19-50 years

Raw Spelt VS Buckwheat Flour Nutrients Per 500 Kcal

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

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

• 500 calories of Raw Spelt have 2.4 times more Vitamin B5 than Buckwheat Flour.
• While 500 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 500 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 500 calories.

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

• 500 calories of Raw Spelt have 1.5 times more Manganese, 2 times more Molybdenum and 2 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 Uncooked Spelt.
• Both Raw Spelt and Buckwheat Flour contain similar levels of Copper, Iron, Phosphorus and Zinc per 500 calories.
• Both Uncooked Spelt as well as Whole-groat Buckwheat Flour lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 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 500 calories.
• 500 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 500 calories.