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Comparing Nutrients in 100 calories Buckwheat FlourVS Raw Kamut

Weight per 100 calories

Buckwheat Flour
30g
Raw Kamut
29.7g

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

Which food has more nutrients per 100 calories - Buckwheat Flour or Raw Kamut?

Macros Ratio

Protein Fat Carbs

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

Macro Nutrients

Buckwheat Flourvs Raw Kamut
3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.95%0.93g
Fat
0.65%0.63g
0.93 gvs0.63 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.63%0.2g
Saturated Fat
0.18%0.058g
0.2 gvs0.058 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.32%0.021g
Omega 3
0.89%0.014g
0.021 gvs0.014 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.54%0.26g
Omega 6
1%0.17g
0.26 gvs0.17 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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16.2%21g
Carbohydrate
16%21g
21 gvs21 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.07%0.78g
Sugars
3.2%2.33g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.78 gvs2.33 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
0.045%0.033g
≤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]
NA gvs0.033 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%0.18g
NA gvs0.18 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.51g
Sucrose
%0.16g
0.51 gvs0.16 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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7.86%3g
Fiber
8.67%3.3g
3 gvs3.3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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6.73%3.77g
Protein
7.7%4.3g
3.77 gvs4.3 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Buckwheat Flourvs Raw Kamut
0%0μg
Vitamin A
0.033%0.3μg
RAE, retinol activity equivalents
0 μgvs0.3 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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10.4%0.12mg
Vitamin B1
14%0.17mg
Thiamine
0.12 mgvs0.17 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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4.36%0.057mg
Vitamin B2
4.2%0.055mg
Riboflavin
0.057 mgvs0.055 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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11.5%1.84mg
Vitamin B3
12%1.9mg
Niacin, nicotinic acid, niacinamide
1.84 mgvs1.9 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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2.63%0.13mg
Vitamin B5
5.63%0.28mg
Pantothenic acid
0.13 mgvs0.28 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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13.4%0.17mg
Vitamin B6
5.9%0.077mg
Pyridoxine
0.17 mgvs0.077 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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15%4.5μg
Vitamin B7
NA
Biotin
4.5 μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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4.03%16μg
Vitamin B9
NA
Folates and Folic Acid
16 μgvsNA μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
NA
Cobalamin
0 μgvsNA 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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0%0IU
Vitamin D
NA
Calciferol, cholecalciferol, ergocalciferol
0 IUvsNA IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.64%0.096mg
Vitamin E
1.2%0.18mg
Tocopherols and Tocotrienols
0.096 mgvs0.18 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1.74%2.1μg
Vitamin K
0.45%0.53μg
Phytomenadione or phylloquinone
2.1 μgvs0.53 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Buckwheat Flourvs Raw Kamut
1.22%12.2mg
Calcium
0.65%6.53mg
12.2 mgvs6.53 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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17%0.15mg
Copper
16.7%0.15mg
0.15 mgvs0.15 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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15%1.2mg
Iron
14%1.1mg
1.2 mgvs1.1 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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18%75mg
Magnesium
9.2%38.6mg
75 mgvs38.6 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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26.3%0.61mg
Manganese
35.3%0.81mg
0.61 mgvs0.81 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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29.6%13.3μg
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
13.3 μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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14.4%101mg
Phosphorus
15.4%108mg
101 mgvs108 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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5.07%172mg
Potassium
3.5%120mg
172 mgvs120 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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3.1%1.7μg
Selenium
44%24μg
1.7 μgvs24 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.22%3.3mg
Sodium
0.099%1.5mg
3.3 mgvs1.5 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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8.47%0.93mg
Zinc
9.93%1.1mg
0.93 mgvs1.1 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.09%3.33g
Water
0.089%3.3g
3.33 gvs3.3 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Buckwheat Flour vs Raw Kamut:
Comparing minerals per 100 calories for Buckwheat Flour vs Raw Kamut:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal:

Buckwheat FlourVS BulgurRaw KamutVS BulgurBuckwheat FlourVS Cooked KamutRaw KamutVS Cooked Kamut
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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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