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Comparing Nutrients in 5 ounces Buckwheat FlourVS Cooked Kamut

Macros Ratio

Protein Fat Carbs

Buckwheat Flour
14%
8%
78%
Cooked Kamut
16%
5%
79%
5 oz ▼

Macro Nutrients

16.4%475kcal
Energy
6.45%187kcal
475 kcalvs187 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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4.53%4.4g
Fat
1.2%1.18g
4.4 gvs1.18 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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3%0.96g
Saturated Fat
0.34%0.11g
0.96 gvs0.11 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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6.3%0.1g
Omega 3
NA
0.1 gvsNA g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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7.3%1.24g
Omega 6
NA
1.24 gvsNA g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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77%100g
Carbohydrate
30%39g
100 gvs39 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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5.1%3.7g
Sugars
6%4.35g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
3.7 gvs4.35 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%2.4g
Sucrose
NA
2.4 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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37.3%14g
Fiber
16%6.1g
14 gvs6.1 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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32%18g
Protein
14.5%8.1g
18 gvs8.1 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
NA
RAE, retinol activity equivalents
0 μgvsNA μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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49.3%0.59mg
Vitamin B1
11.2%0.13mg
Thiamine
0.59 mgvs0.13 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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20.7%0.27mg
Vitamin B2
3.27%0.043mg
Riboflavin
0.27 mgvs0.043 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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54.5%8.7mg
Vitamin B3
20.4%3.27mg
Niacin, nicotinic acid, niacinamide
8.7 mgvs3.27 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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12.5%0.62mg
Vitamin B5
NA
Pantothenic acid
0.62 mgvsNA mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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63.5%0.82mg
Vitamin B6
7.63%0.099mg
Pyridoxine
0.82 mgvs0.099 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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71.3%21.4μg
Vitamin B7
NA
Biotin
21.4 μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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19%76.5μg
Vitamin B9
3.9%15.6μg
Folates and Folic Acid
76.5 μgvs15.6 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
NA
Ascorbic acid
0 mgvsNA mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
NA
Calciferol, cholecalciferol, ergocalciferol
0 IUvsNA IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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3.02%0.45mg
Vitamin E
2.27%0.34mg
Tocopherols and Tocotrienols
0.45 mgvs0.34 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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8.27%9.92μg
Vitamin K
NA
Phytomenadione or phylloquinone
9.92 μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

5.8%58mg
Calcium
1.28%12.8mg
58 mgvs12.8 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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81%0.73mg
Copper
32.6%0.29mg
0.73 mgvs0.29 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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72%5.75mg
Iron
31%2.5mg
5.75 mgvs2.5 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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84.7%356mg
Magnesium
16%68mg
356 mgvs68 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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125%2.88mg
Manganese
63.5%1.46mg
2.88 mgvs1.46 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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140%63.2μg
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
63.2 μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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68.2%478mg
Phosphorus
29.8%208mg
478 mgvs208 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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24%818mg
Potassium
6.84%232mg
818 mgvs232 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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14.7%8.08μg
Selenium
82.2%45.2μg
8.08 μgvs45.2 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.04%15.6mg
Sodium
0.76%11.3mg
15.6 mgvs11.3 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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40.2%4.42mg
Zinc
23.7%2.6mg
4.42 mgvs2.6 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.43%16g
Water
2.5%92g
16 gvs92 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 5 ounces of Buckwheat Flour vs Cooked Kamut:
Comparing minerals per 5 ounces for Buckwheat Flour vs Cooked Kamut:
Comparison of macro-nutrients per 5 ounces:



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