Comparing Nutrients in 100 grams Cooked Spelt VS Buckwheat Flour

Macros Ratio

	Protein	Fat	Carbs
Cooked Spelt	16%	6%	78%
Buckwheat Flour	14%	8%	78%

Macro Nutrients

	Cooked Spelt	Buckwheat Flour	Recommended Dietary Allowance
Energy	4.38% 127kcal	11.6% 335kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.85g	3.2% 3.1g	97g per day for Men 19-50 years
Saturated Fat	NA	2.1% 0.68g	32g per day for Men 19-50 years
Omega 3	NA	4.44% 0.071g	1.6g per day for Men 19-50 years
Omega 6	NA	5.16% 0.88g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.3% 26.4g	54.3% 70.6g	130g per day for Men 19-50 years
Sugars	NA	3.6% 2.6g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	% 1.7g	g per day for Men 19-50 years
Fiber	10.3% 3.9g	26.3% 10g	38g per day for Men 19-50 years
Protein	9.82% 5.5g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Cooked 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	8.6% 0.1mg	34.8% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.57mg	38.4% 6.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.8% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.15% 0.08mg	44.8% 0.58mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	50.3% 15μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.25% 13μg	13.5% 54μg	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	1.73% 0.26mg	2.13% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.83% 7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Spelt	Buckwheat Flour	Recommended Dietary Allowance
Calcium	1% 10mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	57.2% 0.52mg	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	21% 1.67mg	50.8% 4.06mg	8mg per day for Men 19-50 years
Magnesium	11.7% 49mg	59.8% 251mg	420mg per day for Men 19-50 years
Manganese	47.4% 1.1mg	88.3% 2.03mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	99% 44.6μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	21.4% 150mg	48% 337mg	700mg per day for Men 19-50 years
Potassium	4.2% 143mg	17% 577mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	10.4% 5.7μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	11.4% 1.25mg	28.4% 3.12mg	11mg per day for Men 19-50 years
Water	1.8% 66.6g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Spelt VS Buckwheat Flour per 100 g

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

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

• 100 g of Whole-groat Buckwheat Flour contain 4 times more Vitamin B1, 6.3 times more Vitamin B2, 2.4 times more Vitamin B3, 7.3 times more Vitamin B6 and 4.2 times more Vitamin B9 than Cooked Spelt.
• 100 grams of Cooked Spelt have insufficient amounts of Vitamin E
• Both Cooked Spelt as well as Whole-groat Buckwheat Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 grams.

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

• 100 g of Whole-groat Buckwheat Flour contain 4.1 times more Calcium, 2.4 times more Copper, 2.4 times more Iron, 5.1 times more Magnesium, 1.9 times more Manganese, 2.2 times more Phosphorus, 4 times more Potassium, 1.4 times more Selenium and 2.5 times more Zinc than Cooked Spelt.
• 100 grams of Cooked Spelt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 g of Whole-groat Buckwheat Flour contain 2.6 times more Energy, 3.6 times more Fat, 2.7 times more Carbohydrate, 2.6 times more Fiber and 2.3 times more Protein than Cooked Spelt.