Comparing Nutrients in 100 grams 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	3.17% 92kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	0.64% 0.62g	0.88% 0.85g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	NA	32g per day for Men 19-50 years
Omega 3	0.88% 0.014g	NA	1.6g per day for Men 19-50 years
Omega 6	1.02% 0.17g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.3% 20g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	1.24% 0.9g	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	0.14% 0.1g	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	% 0.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.4g	NA	g per day for Men 19-50 years
Fiber	7.1% 2.7g	10.3% 3.9g	38g per day for Men 19-50 years
Protein	6.04% 3.38g	9.82% 5.5g	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	3.33% 0.04mg	8.6% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3% 0.039mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.88% 0.94mg	16% 2.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.2% 0.36mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.92% 0.077mg	6.15% 0.08mg	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	3.5% 14μg	3.25% 13μg	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	0.6% 0.09mg	1.73% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.9μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Buckwheat	Cooked Spelt	Recommended Dietary Allowance
Calcium	0.7% 7mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	24% 0.22mg	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	10% 0.8mg	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	12% 51mg	11.7% 49mg	420mg per day for Men 19-50 years
Manganese	17.5% 0.4mg	47.4% 1.1mg	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	10% 70mg	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	2.6% 88mg	4.2% 143mg	3400mg per day for Men 19-50 years
Selenium	4% 2.2μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	5.55% 0.61mg	11.4% 1.25mg	11mg per day for Men 19-50 years
Water	2.04% 75.6g	1.8% 66.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Buckwheat VS Cooked Spelt per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Buckwheat versus 100 g of Cooked Spelt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled Buckwheat vs Cooked Spelt:

• 100 grams of Boiled Buckwheat have 1.3 times more Vitamin B2 than Cooked Spelt.
• While 100 g 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 100 grams.
• Both Cooked Buckwheat Groats as well as Cooked Spelt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin E in 100 grams.

Comparing minerals per 100 grams for Boiled Buckwheat vs Cooked Spelt:

• 100 g 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 100 grams.
• Both Cooked Buckwheat Groats as well as Cooked Spelt lack sufficient amounts of Calcium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g 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.