Comparing Nutrients in 5 ounces Boiled Buckwheat VS Raw Kamut

Macros Ratio

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

Macro Nutrients

	Boiled Buckwheat	Raw Kamut	Recommended Dietary Allowance
Energy	4.5% 130kcal	16.5% 478kcal	2900kcal per day for Men 19-50 years
Fat	0.91% 0.88g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.59% 0.19g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	1.45% 0.25g	4.78% 0.81g	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	77% 100g	130g per day for Men 19-50 years
Sugars	1.76% 1.28g	15.3% 11g	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	0.22% 0.16g	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	% 0.88g	g per day for Men 19-50 years
Sucrose	% 0.57g	% 0.78g	g per day for Men 19-50 years
Fiber	10% 3.83g	41.4% 15.7g	38g per day for Men 19-50 years
Protein	8.56% 4.8g	37% 20.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Buckwheat	Raw Kamut	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.72% 0.057mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.25% 0.055mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.33% 1.33mg	56.5% 9.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.51mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.4% 0.11mg	28.2% 0.37mg	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	0.85% 0.13mg	5.76% 0.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.24% 2.7μg	2.13% 2.55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Buckwheat	Raw Kamut	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	79.7% 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	14% 1.13mg	66.8% 5.34mg	8mg per day for Men 19-50 years
Magnesium	17.2% 72.3mg	44% 184mg	420mg per day for Men 19-50 years
Manganese	25% 0.57mg	169% 3.88mg	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	73.7% 516mg	700mg per day for Men 19-50 years
Potassium	3.67% 125mg	17% 571mg	3400mg per day for Men 19-50 years
Selenium	5.67% 3.1μg	210% 116μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	7.86% 0.86mg	47.4% 5.2mg	11mg per day for Men 19-50 years
Water	2.9% 107g	0.42% 15.7g	3700g per day for Men 19-50 years

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

• Uncooked Khorasan Wheat contains 14.2 times more Vitamin B1, 4.7 times more Vitamin B2, 6.8 times more Vitamin B3, 2.6 times more Vitamin B5, 3.4 times more Vitamin B6 and 6.8 times more Vitamin E than Cooked Buckwheat Groats.
• Both Cooked Buckwheat Groats and Uncooked Khorasan Wheat have similar amounts of Vitamin K per 5 oz.
• Both Cooked Buckwheat Groats as well as Uncooked Khorasan Wheat have insufficient amounts of Vitamin A and Vitamin C in 5 oz.

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

• Cooked Buckwheat Groats have 6.8 times more Water than Uncooked Khorasan Wheat .
• While Uncooked Khorasan Wheat contains 3.1 times more Calcium, 3.5 times more Copper, 4.7 times more Iron, 2.5 times more Magnesium, 6.8 times more Manganese, 5.2 times more Phosphorus, 4.6 times more Potassium, 37 times more Selenium and 6 times more Zinc than Cooked Buckwheat Groats.

Comparison of macro-nutrients per 5 ounces:

• Uncooked Khorasan Wheat contains 3.7 times more Energy, 3.4 times more Fat, 3.4 times more Omega 3, 3.3 times more Omega 6, 3.5 times more Carbohydrate, 8.7 times more Sugars, 4.1 times more Fiber and 4.3 times more Protein than Cooked Buckwheat Groats.
• Both Cooked Buckwheat Groats as well as Uncooked Khorasan Wheat have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.