Comparing Nutrients in 5 ounces Buckwheat Flour VS Raw Spelt

Macros Ratio

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

Macro Nutrients

	Buckwheat Flour	Raw Spelt	Recommended Dietary Allowance
Energy	16.4% 475kcal	16.5% 479kcal	2900kcal per day for Men 19-50 years
Fat	4.53% 4.4g	3.55% 3.44g	97g per day for Men 19-50 years
Saturated Fat	3% 0.96g	1.8% 0.58g	32g per day for Men 19-50 years
Omega 3	6.3% 0.1g	5.76% 0.092g	1.6g per day for Men 19-50 years
Omega 6	7.3% 1.24g	9.95% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77% 100g	76.5% 99g	130g per day for Men 19-50 years
Sugars	5.1% 3.7g	13.3% 9.67g	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	0.47% 0.34g	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	% 1.2g	g per day for Men 19-50 years
Sucrose	% 2.4g	% 0.84g	g per day for Men 19-50 years
Fiber	37.3% 14g	40% 15g	38g per day for Men 19-50 years
Protein	32% 18g	37% 20.7g	56g per day for Men 19-50 years

Vitamins

	Buckwheat Flour	Raw Spelt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49.3% 0.59mg	43% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.7% 0.27mg	12.3% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.5% 8.7mg	60.6% 9.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	30.3% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63.5% 0.82mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	71.3% 21.4μg	49% 14.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19% 76.5μg	16% 63.8μg	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	3.02% 0.45mg	7.47% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.27% 9.92μg	4.25% 5.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Buckwheat Flour	Raw Spelt	Recommended Dietary Allowance
Calcium	5.8% 58mg	3.83% 38.3mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	80.5% 0.72mg	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	72% 5.75mg	78.7% 6.3mg	8mg per day for Men 19-50 years
Magnesium	84.7% 356mg	46% 193mg	420mg per day for Men 19-50 years
Manganese	125% 2.88mg	184% 4.23mg	2.3mg per day for Men 19-50 years
Molybdenum	140% 63.2μg	289% 130μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	68.2% 478mg	81.2% 568mg	700mg per day for Men 19-50 years
Potassium	24% 818mg	16% 550mg	3400mg per day for Men 19-50 years
Selenium	14.7% 8.08μg	30% 16.6μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	0.76% 11.3mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	42.3% 4.65mg	11mg per day for Men 19-50 years
Water	0.43% 16g	0.42% 15.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Buckwheat Flour VS Raw Spelt per 5 oz

Compare the macro and micronutrient content in 5 oz of Buckwheat Flour versus 5 oz of Raw Spelt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Buckwheat Flour vs Raw Spelt:

• 5 ounces of Buckwheat Flour have 1.7 times more Vitamin B2, 2.5 times more Vitamin B6, 1.5 times more Vitamin B7 and 1.9 times more Vitamin K than Raw Spelt.
• While 5 oz of Uncooked Spelt contain 2.4 times more Vitamin B5 and 2.5 times more Vitamin E than Whole-groat Buckwheat Flour.
• Both Buckwheat Flour and Raw Spelt provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B9 per five ounces.
• Both Whole-groat Buckwheat Flour as well as Uncooked Spelt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Buckwheat Flour vs Raw Spelt:

• 5 ounces of Buckwheat Flour have 1.5 times more Calcium, 1.8 times more Magnesium and 1.5 times more Potassium than Raw Spelt.
• While 5 oz of Uncooked Spelt contain 1.5 times more Manganese, 2.1 times more Molybdenum and 2.1 times more Selenium than Whole-groat Buckwheat Flour.
• Both Buckwheat Flour and Raw Spelt contain similar levels of Copper, Iron, Phosphorus and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Buckwheat Flour have 1.3 times more Fat and 1.7 times more Saturated Fat than Raw Spelt.
• While 5 oz of Uncooked Spelt contain 1.4 times more Omega 6 and 2.6 times more Sugars than Whole-groat Buckwheat Flour.
• Both Buckwheat Flour and Raw Spelt offer comparable quantities of Energy, Omega 3, Carbohydrate, Fiber and Protein per five ounces.