Comparing Nutrients in 14 ounces Buckwheat Flour VS Corn

Macros Ratio

	Protein	Fat	Carbs
Buckwheat Flour	14%	8%	78%
Corn	10%	11%	79%

Macro Nutrients

	Buckwheat Flour	Corn	Recommended Dietary Allowance
Energy	46% 1330kcal	50% 1449kcal	2900kcal per day for Men 19-50 years
Fat	12.7% 12.3g	19.4% 19g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	8.27% 2.65g	32g per day for Men 19-50 years
Omega 3	17.6% 0.28g	16% 0.26g	1.6g per day for Men 19-50 years
Omega 6	20.5% 3.5g	49% 8.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	216% 280g	227% 295g	130g per day for Men 19-50 years
Sugars	14.2% 10.3g	3.5% 2.54g	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	% 6.75g	NA	g per day for Men 19-50 years
Fiber	104% 39.7g	76.2% 29g	38g per day for Men 19-50 years
Protein	89.4% 50g	66.8% 37.4g	56g per day for Men 19-50 years

Vitamins

	Buckwheat Flour	Corn	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	138% 1.66mg	127% 1.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58% 0.75mg	61.4% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	153% 24.4mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.75mg	33.7% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	178% 2.3mg	190% 2.47mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	200% 60μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	53.6% 214μg	19% 75.4μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.47% 1.27mg	13% 1.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23% 27.8μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Buckwheat Flour	Corn	Recommended Dietary Allowance
Calcium	16.3% 163mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	227% 2.04mg	138% 1.25mg	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	201% 16mg	134% 10.8mg	8mg per day for Men 19-50 years
Magnesium	237% 996mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	350% 8.06mg	83.7% 1.92mg	2.3mg per day for Men 19-50 years
Molybdenum	393% 177μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	191% 1338mg	119% 833mg	700mg per day for Men 19-50 years
Potassium	67.4% 2290mg	33.5% 1139mg	3400mg per day for Men 19-50 years
Selenium	41% 22.6μg	112% 61.5μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	79.7% 8.77mg	11mg per day for Men 19-50 years
Water	1.2% 44.3g	1.1% 41g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Buckwheat Flour vs Corn:

• Whole-groat Buckwheat Flour has 1.7 times more Vitamin B3, 2.8 times more Vitamin B9 and 23.3 times more Vitamin K than Yellow Corn Grain .
• While Yellow Corn Grain contains more Vitamin A and 1.5 times more Vitamin E than Whole-groat Buckwheat Flour.
• Both Whole-groat Buckwheat Flour and Yellow Corn Grain have similar amounts of Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin B6 per 14 oz.
• Both Whole-groat Buckwheat Flour as well as Yellow Corn Grain have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Buckwheat Flour vs Corn:

• Whole-groat Buckwheat Flour has 5.9 times more Calcium, 1.6 times more Copper, 1.5 times more Iron, 2 times more Magnesium, 4.2 times more Manganese, 1.6 times more Phosphorus, 2 times more Potassium and 1.4 times more Zinc than Yellow Corn Grain .
• While Yellow Corn Grain contains 2.7 times more Selenium and 3.2 times more Sodium than Whole-groat Buckwheat Flour.

Comparison of macro-nutrients per 14 ounces:

• Whole-groat Buckwheat Flour has 4.1 times more Sugars, 1.4 times more Fiber and 1.3 times more Protein than Yellow Corn Grain .
• While Yellow Corn Grain contains 1.5 times more Fat and 2.4 times more Omega 6 than Whole-groat Buckwheat Flour.
• Both Whole-groat Buckwheat Flour and Yellow Corn Grain have similar amounts of Energy, Saturated Fat, Omega 3 and Carbohydrate per 14 oz.
• Both Whole-groat Buckwheat Flour as well as Yellow Corn Grain have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.