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Comparing Nutrients in 300 calories Raw KamutVS Buckwheat Flour

Weight per 300 calories

Raw Kamut
89g
Buckwheat Flour
89.6g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 300 calories - Raw Kamut or Buckwheat Flour?

Macros Ratio

Protein Fat Carbs

Raw Kamut
16%
5%
79%
Buckwheat Flour
14%
8%
78%
300 kcal ▼

Macro Nutrients

Raw Kamutvs Buckwheat Flour
10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.95%1.9g
Fat
2.86%2.78g
1.9 gvs2.78 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.55%0.17g
Saturated Fat
1.9%0.61g
0.17 gvs0.61 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.67%0.043g
Omega 3
3.97%0.064g
0.043 gvs0.064 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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3%0.51g
Omega 6
4.6%0.79g
0.51 gvs0.79 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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48.3%63g
Carbohydrate
48.6%63.2g
63 gvs63.2 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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9.63%6.98g
Sugars
3.2%2.33g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
6.98 gvs2.33 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.14%0.098g
Fructose
NA
≤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]
0.098 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.55g
Glucose
NA
0.55 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.49g
Sucrose
%1.52g
0.49 gvs1.52 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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26%9.9g
Fiber
23.6%8.96g
9.9 gvs8.96 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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23%13g
Protein
20%11.3g
13 gvs11.3 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Cereals rich in Protein Buy premium vegan protein powder

Vitamins

Raw Kamutvs Buckwheat Flour
0.099%0.89μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
0.89 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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42%0.5mg
Vitamin B1
31%0.37mg
Thiamine
0.5 mgvs0.37 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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12.6%0.16mg
Vitamin B2
13%0.17mg
Riboflavin
0.16 mgvs0.17 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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35.5%5.68mg
Vitamin B3
34.4%5.5mg
Niacin, nicotinic acid, niacinamide
5.68 mgvs5.5 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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17%0.84mg
Vitamin B5
7.9%0.39mg
Pantothenic acid
0.84 mgvs0.39 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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17.7%0.23mg
Vitamin B6
40%0.52mg
Pyridoxine
0.23 mgvs0.52 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
45%13.5μg
Biotin
NA μgvs13.5 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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NA
Vitamin B9
12%48.4μg
Folates and Folic Acid
NA μgvs48.4 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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NA
Vitamin B12
0%0μg
Cobalamin
NA μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
0%0mg
Ascorbic acid
0 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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NA
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
NA IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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3.62%0.54mg
Vitamin E
1.9%0.29mg
Tocopherols and Tocotrienols
0.54 mgvs0.29 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1.34%1.6μg
Vitamin K
5.22%6.27μg
Phytomenadione or phylloquinone
1.6 μgvs6.27 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Raw Kamutvs Buckwheat Flour
1.96%19.6mg
Calcium
3.67%36.7mg
19.6 mgvs36.7 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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50%0.45mg
Copper
51.2%0.46mg
0.45 mgvs0.46 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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42%3.36mg
Iron
45.4%3.64mg
3.36 mgvs3.64 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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27.6%116mg
Magnesium
53.5%225mg
116 mgvs225 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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106%2.43mg
Manganese
79%1.8mg
2.43 mgvs1.8 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
88.8%40μg
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvs40 μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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46.3%324mg
Phosphorus
43%302mg
324 mgvs302 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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10.6%359mg
Potassium
15%517mg
359 mgvs517 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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132%72.6μg
Selenium
9.3%5.1μg
72.6 μgvs5.1 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.3%4.45mg
Sodium
0.66%9.85mg
4.45 mgvs9.85 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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29.8%3.28mg
Zinc
25.4%2.8mg
3.28 mgvs2.8 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.27%9.85g
Water
0.27%10g
9.85 gvs10 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Raw Kamut vs Buckwheat Flour:
Comparing minerals per 300 calories for Raw Kamut vs Buckwheat Flour:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

Raw KamutVS Cooked KamutBuckwheat FlourVS Cooked KamutRaw KamutVS BulgurBuckwheat FlourVS Bulgur
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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