Comparing Nutrients in 7 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	23% 669kcal	23% 665kcal	2900kcal per day for Men 19-50 years
Fat	4.36% 4.23g	6.34% 6.15g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	4.2% 1.34g	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	8.8% 0.14g	1.6g per day for Men 19-50 years
Omega 6	6.7% 1.14g	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	108% 140g	108% 140g	130g per day for Men 19-50 years
Sugars	21.5% 15.6g	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	0.3% 0.22g	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	% 1.23g	NA	g per day for Men 19-50 years
Sucrose	% 1.1g	% 3.37g	g per day for Men 19-50 years
Fiber	58% 22g	52.2% 20g	38g per day for Men 19-50 years
Protein	51.5% 29g	44.7% 25g	56g per day for Men 19-50 years

Vitamins

	Raw Kamut	Buckwheat Flour	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	94% 1.12mg	69% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.37mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	79% 12.7mg	76.3% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.7% 1.9mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.5% 0.51mg	89% 1.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	100% 30μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	26.8% 107μg	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	8.07% 1.2mg	4.23% 0.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.98% 3.57μg	11.6% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Kamut	Buckwheat Flour	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	112% 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	94% 7.5mg	101% 8.06mg	8mg per day for Men 19-50 years
Magnesium	61.4% 258mg	119% 498mg	420mg per day for Men 19-50 years
Manganese	236% 5.43mg	175% 4.03mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	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	103% 722mg	96% 669mg	700mg per day for Men 19-50 years
Potassium	23.5% 800mg	33.7% 1145mg	3400mg per day for Men 19-50 years
Selenium	294% 162μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	66.4% 7.3mg	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

Lets compare vitamin content per 7 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 7 oz.
• Both Uncooked Khorasan Wheat as well as Whole-groat Buckwheat Flour have insufficient amounts of Vitamin A and Vitamin C in 7 oz.

Comparing minerals per 7 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 7 oz.

Comparison of macro-nutrients per 7 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 7 oz.
• Both Uncooked Khorasan Wheat as well as Whole-groat Buckwheat Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.