Comparing Nutrients in 5 ounces Boiled Buckwheat VS Cooked Kamut

Macros Ratio

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

Macro Nutrients

	Boiled Buckwheat	Cooked Kamut	Recommended Dietary Allowance
Energy	4.5% 130kcal	6.45% 187kcal	2900kcal per day for Men 19-50 years
Fat	0.91% 0.88g	1.2% 1.18g	97g per day for Men 19-50 years
Saturated Fat	0.59% 0.19g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	NA	1.6g per day for Men 19-50 years
Omega 6	1.45% 0.25g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.7% 28.3g	30% 39g	130g per day for Men 19-50 years
Sugars	1.76% 1.28g	6% 4.35g	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	0.2% 0.14g	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	% 0.28g	NA	g per day for Men 19-50 years
Sucrose	% 0.57g	NA	g per day for Men 19-50 years
Fiber	10% 3.83g	16% 6.1g	38g per day for Men 19-50 years
Protein	8.56% 4.8g	14.5% 8.1g	56g per day for Men 19-50 years

Vitamins

	Boiled Buckwheat	Cooked Kamut	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.72% 0.057mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.25% 0.055mg	3.27% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.33% 1.33mg	20.4% 3.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.51mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.4% 0.11mg	7.63% 0.099mg	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	4.96% 20μg	3.9% 15.6μg	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	NA	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	0.85% 0.13mg	2.27% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.24% 2.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Buckwheat	Cooked Kamut	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	32.6% 0.29mg	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	14% 1.13mg	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	17.2% 72.3mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	25% 0.57mg	63.5% 1.46mg	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	14% 99mg	29.8% 208mg	700mg per day for Men 19-50 years
Potassium	3.67% 125mg	6.84% 232mg	3400mg per day for Men 19-50 years
Selenium	5.67% 3.1μg	82.2% 45.2μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.76% 11.3mg	1500mg per day for Men 19-50 years
Zinc	7.86% 0.86mg	23.7% 2.6mg	11mg per day for Men 19-50 years
Water	2.9% 107g	2.5% 92g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Buckwheat vs Cooked Kamut:

• Cooked Buckwheat Groats have 1.3 times more Vitamin B2 and 1.3 times more Vitamin B9 than Cooked Khorasan Wheat.
• While Cooked Khorasan Wheat contains 2.4 times more Vitamin B1, 2.5 times more Vitamin B3 and 2.7 times more Vitamin E than Cooked Buckwheat Groats.
• Both Cooked Buckwheat Groats and Cooked Khorasan Wheat have similar amounts of Vitamin B6 per 5 oz.
• Both Cooked Buckwheat Groats as well as Cooked Khorasan Wheat have insufficient amounts of Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Boiled Buckwheat vs Cooked Kamut:

• Cooked Khorasan Wheat contains 1.4 times more Copper, 2.2 times more Iron, 2.6 times more Manganese, 2.1 times more Phosphorus, 1.9 times more Potassium, 14.5 times more Selenium and 3 times more Zinc than Cooked Buckwheat Groats.
• Both Cooked Buckwheat Groats and Cooked Khorasan Wheat have similar amounts of Magnesium and Water per 5 oz.
• Both Cooked Buckwheat Groats as well as Cooked Khorasan Wheat have insufficient amounts of Calcium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cooked Khorasan Wheat contains 1.4 times more Energy, 1.4 times more Carbohydrate, 3.4 times more Sugars, 1.6 times more Fiber and 1.7 times more Protein than Cooked Buckwheat Groats.
• Both Cooked Buckwheat Groats as well as Cooked Khorasan Wheat have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.