Comparing Nutrients in 5 ounces Cooked Spelt VS Buckwheat Flour

Macros Ratio

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

Macro Nutrients

	Cooked Spelt	Buckwheat Flour	Recommended Dietary Allowance
Energy	6.2% 180kcal	16.4% 475kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	4.53% 4.4g	97g per day for Men 19-50 years
Saturated Fat	NA	3% 0.96g	32g per day for Men 19-50 years
Omega 3	NA	6.3% 0.1g	1.6g per day for Men 19-50 years
Omega 6	NA	7.3% 1.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29% 37.5g	77% 100g	130g per day for Men 19-50 years
Sugars	NA	5.1% 3.7g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	% 2.4g	g per day for Men 19-50 years
Fiber	14.5% 5.53g	37.3% 14g	38g per day for Men 19-50 years
Protein	14% 7.8g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Cooked 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	12% 0.15mg	49.3% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	20.7% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.8% 3.64mg	54.5% 8.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	63.5% 0.82mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	71.3% 21.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.6% 18.4μg	19% 76.5μg	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	2.46% 0.37mg	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.27% 9.92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Spelt	Buckwheat Flour	Recommended Dietary Allowance
Calcium	1.4% 14mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	34% 0.3mg	81% 0.73mg	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	29.6% 2.37mg	72% 5.75mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.5mg	84.7% 356mg	420mg per day for Men 19-50 years
Manganese	67.2% 1.55mg	125% 2.88mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	140% 63.2μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	30.4% 213mg	68.2% 478mg	700mg per day for Men 19-50 years
Potassium	5.96% 203mg	24% 818mg	3400mg per day for Men 19-50 years
Selenium	10.3% 5.67μg	14.7% 8.08μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	16% 1.77mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	2.55% 94g	0.43% 16g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Spelt VS Buckwheat Flour per 5 oz

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

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

• 5 oz of Whole-groat Buckwheat Flour contain 4 times more Vitamin B1, 6.3 times more Vitamin B2, 2.4 times more Vitamin B3, 7.3 times more Vitamin B6 and 4.2 times more Vitamin B9 than Cooked Spelt.
• 5 ounces of Cooked Spelt have insufficient amounts of Vitamin E
• Both Cooked Spelt as well as Whole-groat Buckwheat Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in five ounces.

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

• 5 oz of Whole-groat Buckwheat Flour contain 4.1 times more Calcium, 2.4 times more Copper, 2.4 times more Iron, 5.1 times more Magnesium, 1.9 times more Manganese, 2.2 times more Phosphorus, 4 times more Potassium, 1.4 times more Selenium and 2.5 times more Zinc than Cooked Spelt.
• 5 ounces of Cooked Spelt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Whole-groat Buckwheat Flour contain 2.6 times more Energy, 3.6 times more Fat, 2.7 times more Carbohydrate, 2.6 times more Fiber and 2.3 times more Protein than Cooked Spelt.