Comparing Nutrients in 1 kilogram Roasted Buckwheat VS Corn

Macros Ratio

	Protein	Fat	Carbs
Roasted Buckwheat	13%	7%	80%
Corn	10%	11%	79%

Macro Nutrients

	Roasted Buckwheat	Corn	Recommended Dietary Allowance
Energy	119% 3460kcal	126% 3650kcal	2900kcal per day for Men 19-50 years
Fat	28% 27g	49% 47.4g	97g per day for Men 19-50 years
Saturated Fat	18.5% 5.9g	21% 6.67g	32g per day for Men 19-50 years
Omega 3	38.8% 0.62g	40.6% 0.65g	1.6g per day for Men 19-50 years
Omega 6	45% 7.66g	123% 21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	577% 750g	571% 743g	130g per day for Men 19-50 years
Sugars	NA	8.83% 6.4g	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	192% 73g	38g per day for Men 19-50 years
Protein	209% 117g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Roasted Buckwheat	Corn	Recommended Dietary Allowance
Vitamin A	0% 0μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	187% 2.24mg	321% 3.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	208% 2.7mg	155% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	321% 51.4mg	227% 36.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	246% 12.3mg	85% 4.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	272% 3.53mg	478% 6.2mg	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	47.5% 190μg	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	32.7% 4.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Buckwheat	Corn	Recommended Dietary Allowance
Calcium	17% 170mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	693% 6.24mg	349% 3.14mg	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	339% 27mg	8mg per day for Men 19-50 years
Magnesium	526% 2210mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	703% 16mg	211% 4.85mg	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	300% 2100mg	700mg per day for Men 19-50 years
Potassium	94% 3200mg	84.4% 2870mg	3400mg per day for Men 19-50 years
Selenium	153% 84μg	282% 155μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	23.3% 350mg	1500mg per day for Men 19-50 years
Zinc	220% 24mg	201% 22mg	11mg per day for Men 19-50 years
Water	2.27% 84g	2.8% 104g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Buckwheat VS Corn per 1 kg

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

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

• 1 kilogram of Roasted Buckwheat has 1.3 times more Vitamin B2, 1.4 times more Vitamin B3, 2.9 times more Vitamin B5 and 2.2 times more Vitamin B9 than Corn.
• While 1 kg of Yellow Corn Grain contains 1.7 times more Vitamin B1 and 1.8 times more Vitamin B6 than Roasted Buckwheat Groats.
• Both Roasted Buckwheat Groats as well as Yellow Corn Grain 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 Corn:

• 1 kilogram of Roasted Buckwheat has 2 times more Copper, 1.7 times more Magnesium, 3.3 times more Manganese and 1.5 times more Phosphorus than Corn.
• While 1 kg of Yellow Corn Grain contains 1.8 times more Selenium and 3.2 times more Sodium than Roasted Buckwheat Groats.
• Both Roasted Buckwheat and Corn contain similar levels of Iron, Potassium and Zinc per one kilogram.
• Both Roasted Buckwheat Groats as well as Yellow Corn Grain lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Buckwheat has 1.4 times more Fiber and 1.2 times more Protein than Corn.
• While 1 kg of Yellow Corn Grain contains 1.7 times more Fat and 2.7 times more Omega 6 than Roasted Buckwheat Groats.
• Both Roasted Buckwheat and Corn offer comparable quantities of Energy, Omega 3 and Carbohydrate per one kilogram.