Comparing Nutrients in 5 ounces Raw Spelt VS Buckwheat Flour

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

Nutrient Comparison: Raw Spelt VS Buckwheat Flour per 5 oz

Compare the macro and micronutrient content in 5 oz of Raw 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 Raw Spelt vs Buckwheat Flour:

• 5 ounces of Raw Spelt have 2.4 times more Vitamin B5 and 2.5 times more Vitamin E than Buckwheat Flour.
• While 5 oz of Whole-groat Buckwheat Flour contain 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 Uncooked Spelt.
• Both Raw Spelt and Buckwheat Flour provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B9 per five ounces.
• Both Uncooked 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 Raw Spelt vs Buckwheat Flour:

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

Comparison of macro-nutrients per 5 ounces:

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