Comparing Nutrients in 5 ounces Raw Kamut VS Buckwheat Flour

Macros Ratio

	Protein	Fat	Carbs
Raw Kamut	16%	5%	79%
Buckwheat Flour	14%	8%	78%

Macro Nutrients

	Raw Kamut	Buckwheat Flour	Recommended Dietary Allowance
Energy	16.5% 478kcal	16.4% 475kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	4.53% 4.4g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	3% 0.96g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	6.3% 0.1g	1.6g per day for Men 19-50 years
Omega 6	4.78% 0.81g	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	77% 100g	77% 100g	130g per day for Men 19-50 years
Sugars	15.3% 11g	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	0.22% 0.16g	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	% 0.88g	NA	g per day for Men 19-50 years
Sucrose	% 0.78g	% 2.4g	g per day for Men 19-50 years
Fiber	41.4% 15.7g	37.3% 14g	38g per day for Men 19-50 years
Protein	37% 20.6g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Raw Kamut	Buckwheat Flour	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67% 0.8mg	49.3% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	20.7% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.5% 9.04mg	54.5% 8.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.2% 0.37mg	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	NA	19% 76.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	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	5.76% 0.86mg	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.13% 2.55μg	8.27% 9.92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Kamut	Buckwheat Flour	Recommended Dietary Allowance
Calcium	3.1% 31mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	79.7% 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	66.8% 5.34mg	72% 5.75mg	8mg per day for Men 19-50 years
Magnesium	44% 184mg	84.7% 356mg	420mg per day for Men 19-50 years
Manganese	169% 3.88mg	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	73.7% 516mg	68.2% 478mg	700mg per day for Men 19-50 years
Potassium	17% 571mg	24% 818mg	3400mg per day for Men 19-50 years
Selenium	210% 116μg	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	47.4% 5.2mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	0.42% 15.7g	0.43% 16g	3700g per day for Men 19-50 years

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

• Uncooked Khorasan Wheat has 1.4 times more Vitamin B1, 2.2 times more Vitamin B5 and 1.9 times more Vitamin E than Whole-groat Buckwheat Flour.
• While Whole-groat Buckwheat Flour contains 2.2 times more Vitamin B6 and 3.9 times more Vitamin K than Uncooked Khorasan Wheat .
• Both Uncooked Khorasan Wheat and Whole-groat Buckwheat Flour have similar amounts of Vitamin B2 and Vitamin B3 per 5 oz.
• Both Uncooked Khorasan Wheat as well as Whole-groat Buckwheat Flour have insufficient amounts of Vitamin A and Vitamin C in 5 oz.

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

• Uncooked Khorasan Wheat has 1.3 times more Manganese and 14.3 times more Selenium than Whole-groat Buckwheat Flour.
• While Whole-groat Buckwheat Flour contains 1.9 times more Calcium, 1.9 times more Magnesium and 1.4 times more Potassium than Uncooked Khorasan Wheat .
• Both Uncooked Khorasan Wheat and Whole-groat Buckwheat Flour have similar amounts of Copper, Iron, Phosphorus and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Uncooked Khorasan Wheat has 3 times more Sugars than Whole-groat Buckwheat Flour.
• While Whole-groat Buckwheat Flour contains 1.5 times more Fat, 3.5 times more Saturated Fat, 1.5 times more Omega 3 and 1.5 times more Omega 6 than Uncooked Khorasan Wheat .
• Both Uncooked Khorasan Wheat and Whole-groat Buckwheat Flour have similar amounts of Energy, Carbohydrate, Fiber and Protein per 5 oz.
• Both Uncooked Khorasan Wheat as well as Whole-groat Buckwheat Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.