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Comparing Nutrients in 500 calories Raw KamutVS Buckwheat Flour

Weight per 500 calories

Raw Kamut
148g
Buckwheat Flour
149g

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

Which food has more nutrients per 500 calories - Raw Kamut or Buckwheat Flour?

Macros Ratio

Protein Fat Carbs

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

Macro Nutrients

Raw Kamutvs Buckwheat Flour
17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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3.26%3.16g
Fat
4.77%4.63g
3.16 gvs4.63 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.91%0.29g
Saturated Fat
3.16%1g
0.29 gvs1 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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4.45%0.071g
Omega 3
6.62%0.11g
0.071 gvs0.11 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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5%0.85g
Omega 6
7.7%1.3g
0.85 gvs1.3 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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80.6%105g
Carbohydrate
81%105g
105 gvs105 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Cereals rich in Carbohydrate
16%11.6g
Sugars
5.35%3.9g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
11.6 gvs3.9 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.23%0.16g
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]
0.16 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.92g
Glucose
NA
0.92 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.82g
Sucrose
%2.54g
0.82 gvs2.54 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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43.3%16.5g
Fiber
39.3%15g
16.5 gvs15 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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38.5%21.6g
Protein
33.6%19g
21.6 gvs19 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Raw Kamutvs Buckwheat Flour
0.16%1.5μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
1.5 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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70%0.84mg
Vitamin B1
52%0.62mg
Thiamine
0.84 mgvs0.62 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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21%0.27mg
Vitamin B2
22%0.28mg
Riboflavin
0.27 mgvs0.28 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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59%9.46mg
Vitamin B3
57.4%9.18mg
Niacin, nicotinic acid, niacinamide
9.46 mgvs9.18 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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28%1.4mg
Vitamin B5
13%0.66mg
Pantothenic acid
1.4 mgvs0.66 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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29.6%0.38mg
Vitamin B6
67%0.87mg
Pyridoxine
0.38 mgvs0.87 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
75%22.5μg
Biotin
NA μgvs22.5 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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NA
Vitamin B9
20%80.6μg
Folates and Folic Acid
NA μgvs80.6 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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6.03%0.91mg
Vitamin E
3.2%0.48mg
Tocopherols and Tocotrienols
0.91 mgvs0.48 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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2.23%2.67μg
Vitamin K
8.7%10.4μg
Phytomenadione or phylloquinone
2.67 μgvs10.4 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Raw Kamutvs Buckwheat Flour
3.26%32.6mg
Calcium
6.1%61mg
32.6 mgvs61 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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83.4%0.75mg
Copper
85.4%0.77mg
0.75 mgvs0.77 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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70%5.6mg
Iron
75.7%6.06mg
5.6 mgvs6.06 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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46%193mg
Magnesium
89%375mg
193 mgvs375 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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176%4.06mg
Manganese
132%3.03mg
4.06 mgvs3.03 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
148%66.6μg
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvs66.6 μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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77%540mg
Phosphorus
72%503mg
540 mgvs503 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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17.6%598mg
Potassium
25.3%861mg
598 mgvs861 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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220%121μg
Selenium
15.5%8.5μg
121 μgvs8.5 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.49%7.4mg
Sodium
1.1%16.4mg
7.4 mgvs16.4 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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49.6%5.46mg
Zinc
42.3%4.66mg
5.46 mgvs4.66 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.44%16.4g
Water
0.45%16.6g
16.4 gvs16.6 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Raw Kamut vs Buckwheat Flour:
Comparing minerals per 500 calories for Raw Kamut vs Buckwheat Flour:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 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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