Comparing Nutrients in 1 kilogram Buckwheat Flour VS White Corn Flour Masa, enriched

Macros Ratio

	Protein	Fat	Carbs
Buckwheat Flour	14%	8%	78%
White Corn Flour Masa, enriched	9%	9%	82%

Macro Nutrients

	Buckwheat Flour	White Corn Flour Masa, enriched	Recommended Dietary Allowance
Energy	116% 3350kcal	125% 3630kcal	2900kcal per day for Men 19-50 years
Fat	32% 31g	38% 37g	97g per day for Men 19-50 years
Saturated Fat	21% 6.77g	16.6% 5.32g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	32.5% 0.52g	1.6g per day for Men 19-50 years
Omega 6	51.6% 8.77g	98% 16.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	543% 706g	589% 766g	130g per day for Men 19-50 years
Sugars	36% 26g	22.2% 16g	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	168% 64g	38g per day for Men 19-50 years
Protein	225% 126g	151% 84.6g	56g per day for Men 19-50 years

Vitamins

	Buckwheat Flour	White Corn Flour Masa, enriched	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	348% 4.17mg	1229% 14.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	146% 1.9mg	619% 8.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	384% 61.5mg	621% 99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	88% 4.4mg	38.4% 1.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	448% 5.82mg	365% 4.75mg	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	405% 1620μg	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	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58.3% 70μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Buckwheat Flour	White Corn Flour Masa, enriched	Recommended Dietary Allowance
Calcium	41% 410mg	138% 1380mg	1000mg per day for Men 19-50 years
Copper	572% 5.15mg	232% 2.1mg	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	1063% 85mg	8mg per day for Men 19-50 years
Magnesium	598% 2510mg	221% 930mg	420mg per day for Men 19-50 years
Manganese	883% 20.3mg	163% 3.76mg	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	330% 2310mg	700mg per day for Men 19-50 years
Potassium	170% 5770mg	77% 2620mg	3400mg per day for Men 19-50 years
Selenium	104% 57μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	284% 31mg	164% 18mg	11mg per day for Men 19-50 years
Water	3% 112g	2.65% 98g	3700g per day for Men 19-50 years

Nutrient Comparison: Buckwheat Flour VS White Corn Flour Masa, enriched per 1 kg

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

Lets compare vitamin content per 1 kilogram of Buckwheat Flour vs White Corn Flour Masa, enriched:

• 1 kilogram of Buckwheat Flour has 2.3 times more Vitamin B5, 1.2 times more Vitamin B6, 2.7 times more Vitamin E and more Vitamin K than White Corn Flour Masa, enriched.
• While 1 kg of White Corn Flour Masa, enriched contains 3.5 times more Vitamin B1, 4.2 times more Vitamin B2, 1.6 times more Vitamin B3 and 3 times more Vitamin B9 than Whole-groat Buckwheat Flour.
• 1 kilogram of White Corn Flour Masa, enriched have insufficient amounts of Vitamin E and Vitamin K
• Both Whole-groat Buckwheat Flour as well as White Corn Flour Masa, enriched 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 White Corn Flour Masa, enriched:

• 1 kilogram of Buckwheat Flour has 2.5 times more Copper, 2.7 times more Magnesium, 5.4 times more Manganese, 1.5 times more Phosphorus, 2.2 times more Potassium and 1.7 times more Zinc than White Corn Flour Masa, enriched.
• While 1 kg of White Corn Flour Masa, enriched contains 3.4 times more Calcium, 2.1 times more Iron and 1.8 times more Selenium than Whole-groat Buckwheat Flour.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Buckwheat Flour has 1.3 times more Saturated Fat, 1.4 times more Omega 3, 1.6 times more Sugars, 1.6 times more Fiber and 1.5 times more Protein than White Corn Flour Masa, enriched.
• While 1 kg of White Corn Flour Masa, enriched contains 1.9 times more Omega 6 than Whole-groat Buckwheat Flour.
• Both Buckwheat Flour and White Corn Flour Masa, enriched offer comparable quantities of Energy, Fat and Carbohydrate per one kilogram.