Comparing Nutrients in 100 grams Boiled Buckwheat VS Raw Spelt

Macros Ratio

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

Macro Nutrients

	Boiled Buckwheat	Raw Spelt	Recommended Dietary Allowance
Energy	3.17% 92kcal	11.7% 338kcal	2900kcal per day for Men 19-50 years
Fat	0.64% 0.62g	2.5% 2.43g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	1.27% 0.41g	32g per day for Men 19-50 years
Omega 3	0.88% 0.014g	4.06% 0.065g	1.6g per day for Men 19-50 years
Omega 6	1.02% 0.17g	7% 1.2g	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	54% 70g	130g per day for Men 19-50 years
Sugars	1.24% 0.9g	9.4% 6.82g	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	0.33% 0.24g	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	% 0.84g	g per day for Men 19-50 years
Sucrose	% 0.4g	% 0.59g	g per day for Men 19-50 years
Fiber	7.1% 2.7g	28% 10.7g	38g per day for Men 19-50 years
Protein	6.04% 3.38g	26% 14.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Buckwheat	Raw 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	30.3% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3% 0.039mg	8.7% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.88% 0.94mg	42.8% 6.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.2% 0.36mg	21.4% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.92% 0.077mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	34.7% 10.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.5% 14μg	11.3% 45μg	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	5.27% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.9μg	3% 3.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Buckwheat	Raw Spelt	Recommended Dietary Allowance
Calcium	0.7% 7mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	56.8% 0.51mg	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	55.5% 4.44mg	8mg per day for Men 19-50 years
Magnesium	12% 51mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	17.5% 0.4mg	130% 3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	204% 92μg	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	57.3% 401mg	700mg per day for Men 19-50 years
Potassium	2.6% 88mg	11.4% 388mg	3400mg per day for Men 19-50 years
Selenium	4% 2.2μg	21.3% 11.7μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	0.53% 8mg	1500mg per day for Men 19-50 years
Zinc	5.55% 0.61mg	30% 3.28mg	11mg per day for Men 19-50 years
Water	2.04% 75.6g	0.3% 11g	3700g per day for Men 19-50 years

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

• Uncooked Spelt contains 9.1 times more Vitamin B1, 2.9 times more Vitamin B2, 7.3 times more Vitamin B3, 3 times more Vitamin B5, 3 times more Vitamin B6, 3.2 times more Vitamin B9, 8.8 times more Vitamin E and 1.9 times more Vitamin K than Cooked Buckwheat Groats.
• Both Cooked Buckwheat Groats as well as Uncooked Spelt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 g.

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

• Cooked Buckwheat Groats have 6.9 times more Water than Uncooked Spelt.
• While Uncooked Spelt contains 3.9 times more Calcium, 3.5 times more Copper, 5.6 times more Iron, 2.7 times more Magnesium, 7.4 times more Manganese, 5.7 times more Phosphorus, 4.4 times more Potassium, 5.3 times more Selenium and 5.4 times more Zinc than Cooked Buckwheat Groats.

Comparison of macro-nutrients per 100 grams:

• Uncooked Spelt contains 3.7 times more Energy, 3.9 times more Fat, 3 times more Saturated Fat, 4.6 times more Omega 3, 6.9 times more Omega 6, 3.5 times more Carbohydrate, 7.6 times more Sugars, 4 times more Fiber and 4.3 times more Protein than Cooked Buckwheat Groats.
• Both Cooked Buckwheat Groats as well as Uncooked Spelt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.