Comparing Nutrients in 1 kilogram Boiled Buckwheat VS Corn Bran

Macros Ratio

	Protein	Fat	Carbs
Boiled Buckwheat	14%	6%	80%
Corn Bran	9%	2%	89%

Macro Nutrients

	Boiled Buckwheat	Corn Bran	Recommended Dietary Allowance
Energy	31.7% 920kcal	77.2% 2240kcal	2900kcal per day for Men 19-50 years
Fat	6.4% 6.2g	9.5% 9.2g	97g per day for Men 19-50 years
Saturated Fat	4.2% 1.34g	4.06% 1.3g	32g per day for Men 19-50 years
Omega 3	8.75% 0.14g	8.13% 0.13g	1.6g per day for Men 19-50 years
Omega 6	10.2% 1.74g	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	153% 199g	659% 856g	130g per day for Men 19-50 years
Sugars	12.4% 9g	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	1.38% 1g	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	% 2g	NA	g per day for Men 19-50 years
Sucrose	% 4g	NA	g per day for Men 19-50 years
Fiber	71% 27g	2079% 790g	38g per day for Men 19-50 years
Protein	60.4% 33.8g	149% 83.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Buckwheat	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	33.3% 0.4mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.8% 9.4mg	171% 27.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71.8% 3.6mg	127% 6.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.2% 0.77mg	117% 1.52mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	35% 140μg	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	6% 0.9mg	28% 4.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Buckwheat	Corn Bran	Recommended Dietary Allowance
Calcium	7% 70mg	42% 420mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	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	100% 8mg	349% 28mg	8mg per day for Men 19-50 years
Magnesium	121% 510mg	152% 640mg	420mg per day for Men 19-50 years
Manganese	175% 4.03mg	61% 1.4mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	100% 700mg	103% 720mg	700mg per day for Men 19-50 years
Potassium	26% 880mg	13% 440mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	300% 165μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	55.5% 6.1mg	142% 15.6mg	11mg per day for Men 19-50 years
Water	20.4% 756g	1.27% 47g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Buckwheat VS Corn Bran per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Buckwheat 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 Boiled Buckwheat vs Corn Bran:

• 1 kilogram of Boiled Buckwheat has 4 times more Vitamin B1 and 3.5 times more Vitamin B9 than Corn Bran.
• While 1 kg of Crude Corn Bran contains 2.6 times more Vitamin B2, 2.9 times more Vitamin B3, 1.8 times more Vitamin B5, 2 times more Vitamin B6 and 4.7 times more Vitamin E than Cooked Buckwheat Groats.
• 1 kilogram of Boiled Buckwheat have insufficient amounts of Vitamin E
• 1 kilogram of Corn Bran have insufficient amounts of Vitamin B1 and Vitamin B9
• Both Cooked Buckwheat Groats as well as Crude Corn Bran have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one kilogram.

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

• 1 kilogram of Boiled Buckwheat has 2.9 times more Manganese, 2 times more Potassium and 16.1 times more Water than Corn Bran.
• While 1 kg of Crude Corn Bran contains 6 times more Calcium, 1.7 times more Copper, 3.5 times more Iron, 1.3 times more Magnesium, 7.5 times more Selenium and 2.6 times more Zinc than Cooked Buckwheat Groats.
• Both Boiled Buckwheat and Corn Bran contain similar levels of Phosphorus per one kilogram.
• 1 kilogram of Boiled Buckwheat lack sufficient amounts of Calcium
• 1 kilogram of Corn Bran lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Crude Corn Bran contains 2.4 times more Energy, 2.3 times more Omega 6, 4.3 times more Carbohydrate, 29.3 times more Fiber and 2.5 times more Protein than Cooked Buckwheat Groats.
• 1 kilogram of Boiled Buckwheat provide inadequate amounts of Omega 6
• Both Cooked Buckwheat Groats as well as Crude Corn Bran provide inadequate amounts of Omega 3 in one kilogram.