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

Macros Ratio

	Protein	Fat	Carbs
Roasted Buckwheat	13%	7%	80%
White Corn Flour Masa, enriched	9%	9%	82%

Macro Nutrients

	Roasted Buckwheat	White Corn Flour Masa, enriched	Recommended Dietary Allowance
Energy	119% 3460kcal	125% 3630kcal	2900kcal per day for Men 19-50 years
Fat	28% 27g	38% 37g	97g per day for Men 19-50 years
Saturated Fat	18.5% 5.9g	16.6% 5.32g	32g per day for Men 19-50 years
Omega 3	38.8% 0.62g	32.5% 0.52g	1.6g per day for Men 19-50 years
Omega 6	45% 7.66g	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	577% 750g	589% 766g	130g per day for Men 19-50 years
Sugars	NA	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	NA	NA	g per day for Men 19-50 years
Fiber	271% 103g	168% 64g	38g per day for Men 19-50 years
Protein	209% 117g	151% 84.6g	56g per day for Men 19-50 years

Vitamins

	Roasted Buckwheat	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	187% 2.24mg	1229% 14.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	208% 2.7mg	619% 8.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	321% 51.4mg	621% 99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	246% 12.3mg	38.4% 1.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	272% 3.53mg	365% 4.75mg	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	105% 420μg	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	NA	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Buckwheat	White Corn Flour Masa, enriched	Recommended Dietary Allowance
Calcium	17% 170mg	138% 1380mg	1000mg per day for Men 19-50 years
Copper	693% 6.24mg	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	309% 24.7mg	1063% 85mg	8mg per day for Men 19-50 years
Magnesium	526% 2210mg	221% 930mg	420mg per day for Men 19-50 years
Manganese	703% 16mg	163% 3.76mg	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	456% 3190mg	330% 2310mg	700mg per day for Men 19-50 years
Potassium	94% 3200mg	77% 2620mg	3400mg per day for Men 19-50 years
Selenium	153% 84μg	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	220% 24mg	164% 18mg	11mg per day for Men 19-50 years
Water	2.27% 84g	2.65% 98g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Roasted Buckwheat 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 Roasted Buckwheat vs White Corn Flour Masa, enriched:

• 1 kilogram of Roasted Buckwheat has 6.4 times more Vitamin B5 than White Corn Flour Masa, enriched.
• While 1 kg of White Corn Flour Masa, enriched contains 6.6 times more Vitamin B1, 3 times more Vitamin B2, 1.9 times more Vitamin B3, 1.3 times more Vitamin B6 and 3.9 times more Vitamin B9 than Roasted Buckwheat Groats.
• Both Roasted Buckwheat Groats 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 Roasted Buckwheat vs White Corn Flour Masa, enriched:

• 1 kilogram of Roasted Buckwheat has 3 times more Copper, 2.4 times more Magnesium, 4.3 times more Manganese, 1.4 times more Phosphorus, 1.2 times more Potassium and 1.3 times more Zinc than White Corn Flour Masa, enriched.
• While 1 kg of White Corn Flour Masa, enriched contains 8.1 times more Calcium and 3.4 times more Iron than Roasted Buckwheat Groats.
• Both Roasted Buckwheat and White Corn Flour Masa, enriched contain similar levels of Selenium per one kilogram.
• 1 kilogram of Roasted Buckwheat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Buckwheat has 1.6 times more Fiber and 1.4 times more Protein than White Corn Flour Masa, enriched.
• While 1 kg of White Corn Flour Masa, enriched contains 1.4 times more Fat and 2.2 times more Omega 6 than Roasted Buckwheat Groats.
• Both Roasted Buckwheat and White Corn Flour Masa, enriched offer comparable quantities of Energy, Omega 3 and Carbohydrate per one kilogram.