Comparing Nutrients in 7 ounces Buckwheat Flour VS Cooked Spelt

Macros Ratio

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

Macro Nutrients

	Buckwheat Flour	Cooked Spelt	Recommended Dietary Allowance
Energy	23% 665kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	6.34% 6.15g	1.74% 1.7g	97g per day for Men 19-50 years
Saturated Fat	4.2% 1.34g	NA	32g per day for Men 19-50 years
Omega 3	8.8% 0.14g	NA	1.6g per day for Men 19-50 years
Omega 6	10.2% 1.74g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	108% 140g	40.4% 52.5g	130g per day for Men 19-50 years
Sugars	7.1% 5.16g	NA	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	% 3.37g	NA	g per day for Men 19-50 years
Fiber	52.2% 20g	20.4% 7.74g	38g per day for Men 19-50 years
Protein	44.7% 25g	19.5% 11g	56g per day for Men 19-50 years

Vitamins

	Buckwheat Flour	Cooked Spelt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69% 0.83mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.3% 12.2mg	32% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89% 1.15mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	100% 30μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	26.8% 107μg	6.45% 25.8μg	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	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.23% 0.64mg	3.44% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Buckwheat Flour	Cooked Spelt	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	114% 1.02mg	47.4% 0.43mg	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	101% 8.06mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	119% 498mg	23% 97mg	420mg per day for Men 19-50 years
Manganese	175% 4.03mg	94% 2.17mg	2.3mg per day for Men 19-50 years
Molybdenum	197% 88.5μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	96% 669mg	42.5% 298mg	700mg per day for Men 19-50 years
Potassium	33.7% 1145mg	8.35% 284mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	56.3% 6.2mg	22.6% 2.5mg	11mg per day for Men 19-50 years
Water	0.6% 22g	3.57% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Buckwheat Flour VS Cooked Spelt per 7 oz

Compare the macro and micronutrient content in 7 oz of Buckwheat Flour versus 7 oz of Cooked Spelt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Buckwheat Flour vs Cooked Spelt:

• 7 ounces of Buckwheat Flour have 4 times more Vitamin B1, 6.3 times more Vitamin B2, 2.4 times more Vitamin B3, 7.3 times more Vitamin B6, 4.2 times more Vitamin B9 and 1.2 times more Vitamin E than Cooked Spelt.
• 7 ounces of Cooked Spelt have insufficient amounts of Vitamin E
• Both Whole-groat Buckwheat Flour as well as Cooked Spelt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Buckwheat Flour vs Cooked Spelt:

• 7 ounces of Buckwheat Flour have 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.
• 7 ounces of Cooked Spelt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Buckwheat Flour have 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.