Comparing Nutrients in 7 ounces Boiled Buckwheat VS Cooked Spelt

Macros Ratio

	Protein	Fat	Carbs
Boiled Buckwheat	14%	6%	80%
Cooked Spelt	16%	6%	78%

Macro Nutrients

	Boiled Buckwheat	Cooked Spelt	Recommended Dietary Allowance
Energy	6.3% 183kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	1.27% 1.23g	1.74% 1.7g	97g per day for Men 19-50 years
Saturated Fat	0.83% 0.27g	NA	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	NA	1.6g per day for Men 19-50 years
Omega 6	2.03% 0.35g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.4% 39.6g	40.4% 52.5g	130g per day for Men 19-50 years
Sugars	2.46% 1.8g	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	0.27% 0.2g	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 0.79g	NA	g per day for Men 19-50 years
Fiber	14% 5.36g	20.4% 7.74g	38g per day for Men 19-50 years
Protein	12% 6.7g	19.5% 11g	56g per day for Men 19-50 years

Vitamins

	Boiled Buckwheat	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	6.6% 0.079mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.95% 0.077mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	32% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.2% 0.71mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.8% 0.15mg	12.2% 0.16mg	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	6.95% 27.8μg	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	1.2% 0.18mg	3.44% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Buckwheat	Cooked Spelt	Recommended Dietary Allowance
Calcium	1.4% 14mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	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	20% 1.6mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	24% 101mg	23% 97mg	420mg per day for Men 19-50 years
Manganese	34.8% 0.8mg	94% 2.17mg	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	20% 139mg	42.5% 298mg	700mg per day for Men 19-50 years
Potassium	5.14% 175mg	8.35% 284mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	22.6% 2.5mg	11mg per day for Men 19-50 years
Water	4.06% 150g	3.57% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Buckwheat VS Cooked Spelt per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Buckwheat 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 Boiled Buckwheat vs Cooked Spelt:

• 7 ounces of Boiled Buckwheat have 1.3 times more Vitamin B2 than Cooked Spelt.
• While 7 oz of Cooked Spelt contain 2.6 times more Vitamin B1 and 2.7 times more Vitamin B3 than Cooked Buckwheat Groats.
• Both Boiled Buckwheat and Cooked Spelt provide similar amounts of Vitamin B6 and Vitamin B9 per seven ounces.
• Both Cooked Buckwheat Groats as well as Cooked Spelt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin E in seven ounces.

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

• 7 oz of Cooked Spelt contain 1.5 times more Copper, 2.1 times more Iron, 2.7 times more Manganese, 2.1 times more Phosphorus, 1.6 times more Potassium, 1.8 times more Selenium and 2 times more Zinc than Cooked Buckwheat Groats.
• Both Boiled Buckwheat and Cooked Spelt contain similar levels of Magnesium per seven ounces.
• Both Cooked Buckwheat Groats as well as Cooked Spelt lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cooked Spelt contain 1.4 times more Energy, 1.3 times more Carbohydrate, 1.4 times more Fiber and 1.6 times more Protein than Cooked Buckwheat Groats.