Comparing Nutrients in 7 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	23% 671kcal	23% 665kcal	2900kcal per day for Men 19-50 years
Fat	4.97% 4.82g	6.34% 6.15g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.81g	4.2% 1.34g	32g per day for Men 19-50 years
Omega 3	8.06% 0.13g	8.8% 0.14g	1.6g per day for Men 19-50 years
Omega 6	14% 2.37g	10.2% 1.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	107% 139g	108% 140g	130g per day for Men 19-50 years
Sugars	18.7% 13.5g	7.1% 5.16g	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	0.66% 0.48g	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	% 1.67g	NA	g per day for Men 19-50 years
Sucrose	% 1.17g	% 3.37g	g per day for Men 19-50 years
Fiber	56% 21.2g	52.2% 20g	38g per day for Men 19-50 years
Protein	51.6% 29g	44.7% 25g	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	60% 0.72mg	69% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.2% 0.22mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	85% 13.6mg	76.3% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.5% 2.12mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	89% 1.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	68.8% 20.6μg	100% 30μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22.3% 89.3μg	26.8% 107μg	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	10.5% 1.57mg	4.23% 0.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.95% 7.14μg	11.6% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Spelt	Buckwheat Flour	Recommended Dietary Allowance
Calcium	5.36% 53.6mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	113% 1mg	114% 1.02mg	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	110% 8.8mg	101% 8.06mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	119% 498mg	420mg per day for Men 19-50 years
Manganese	257% 5.9mg	175% 4.03mg	2.3mg per day for Men 19-50 years
Molybdenum	405% 182μg	197% 88.5μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	114% 796mg	96% 669mg	700mg per day for Men 19-50 years
Potassium	22.6% 770mg	33.7% 1145mg	3400mg per day for Men 19-50 years
Selenium	42.2% 23.2μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	0.59% 22g	0.6% 22g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Spelt VS Buckwheat Flour per 7 oz

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

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

• 7 ounces of Raw Spelt have 2.4 times more Vitamin B5 and 2.5 times more Vitamin E than Buckwheat Flour.
• While 7 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 seven ounces.
• Both Uncooked Spelt as well as Whole-groat Buckwheat Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in seven ounces.

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

• 7 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 7 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 seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Raw Spelt have 1.4 times more Omega 6 and 2.6 times more Sugars than Buckwheat Flour.
• While 7 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 seven ounces.