Comparing Nutrients in 1 kilogram Buckwheat Flour VS Corn Bran

Macros Ratio

	Protein	Fat	Carbs
Buckwheat Flour	14%	8%	78%
Corn Bran	9%	2%	89%

Macro Nutrients

	Buckwheat Flour	Corn Bran	Recommended Dietary Allowance
Energy	116% 3350kcal	77.2% 2240kcal	2900kcal per day for Men 19-50 years
Fat	32% 31g	9.5% 9.2g	97g per day for Men 19-50 years
Saturated Fat	21% 6.77g	4.06% 1.3g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	8.13% 0.13g	1.6g per day for Men 19-50 years
Omega 6	51.6% 8.77g	24% 4.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	543% 706g	659% 856g	130g per day for Men 19-50 years
Sugars	36% 26g	0% 0g	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	% 17g	NA	g per day for Men 19-50 years
Fiber	263% 100g	2079% 790g	38g per day for Men 19-50 years
Protein	225% 126g	149% 83.6g	56g per day for Men 19-50 years

Vitamins

	Buckwheat Flour	Corn Bran	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.44% 40μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	348% 4.17mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	146% 1.9mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	384% 61.5mg	171% 27.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	88% 4.4mg	127% 6.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	448% 5.82mg	117% 1.52mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	503% 151μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	135% 540μg	10% 40μg	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	21.3% 3.2mg	28% 4.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58.3% 70μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Buckwheat Flour	Corn Bran	Recommended Dietary Allowance
Calcium	41% 410mg	42% 420mg	1000mg per day for Men 19-50 years
Copper	572% 5.15mg	276% 2.48mg	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	508% 40.6mg	349% 28mg	8mg per day for Men 19-50 years
Magnesium	598% 2510mg	152% 640mg	420mg per day for Men 19-50 years
Manganese	883% 20.3mg	61% 1.4mg	2.3mg per day for Men 19-50 years
Molybdenum	991% 446μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	481% 3370mg	103% 720mg	700mg per day for Men 19-50 years
Potassium	170% 5770mg	13% 440mg	3400mg per day for Men 19-50 years
Selenium	104% 57μg	300% 165μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	284% 31mg	142% 15.6mg	11mg per day for Men 19-50 years
Water	3% 112g	1.27% 47g	3700g per day for Men 19-50 years

Nutrient Comparison: Buckwheat Flour VS Corn Bran per 1 kg

Compare the macro and micronutrient content in 1 kg of Buckwheat Flour versus 1 kg of Corn Bran to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Buckwheat Flour vs Corn Bran:

• 1 kilogram of Buckwheat Flour has 41.7 times more Vitamin B1, 1.9 times more Vitamin B2, 2.2 times more Vitamin B3, 3.8 times more Vitamin B6, 13.5 times more Vitamin B9 and 23.3 times more Vitamin K than Corn Bran.
• While 1 kg of Crude Corn Bran contains 1.4 times more Vitamin B5 and 1.3 times more Vitamin E than Whole-groat Buckwheat Flour.
• 1 kilogram of Corn Bran have insufficient amounts of Vitamin B1, Vitamin B9 and Vitamin K
• Both Whole-groat Buckwheat Flour as well as Crude Corn Bran have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Buckwheat Flour vs Corn Bran:

• 1 kilogram of Buckwheat Flour has 2.1 times more Copper, 1.5 times more Iron, 3.9 times more Magnesium, 14.5 times more Manganese, 4.7 times more Phosphorus, 13.1 times more Potassium and 2 times more Zinc than Corn Bran.
• While 1 kg of Crude Corn Bran contains 2.9 times more Selenium than Whole-groat Buckwheat Flour.
• Both Buckwheat Flour and Corn Bran contain similar levels of Calcium per one kilogram.
• 1 kilogram of Corn Bran lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Buckwheat Flour has 1.5 times more Energy, 3.4 times more Fat, 5.2 times more Saturated Fat, 5.5 times more Omega 3, 2.1 times more Omega 6, more Sugars and 1.5 times more Protein than Corn Bran.
• While 1 kg of Crude Corn Bran contains 7.9 times more Fiber than Whole-groat Buckwheat Flour.
• Both Buckwheat Flour and Corn Bran offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Corn Bran provide inadequate amounts of Omega 3