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

Macros Ratio

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

Macro Nutrients

	White Corn Flour Masa, enriched	Buckwheat Flour	Recommended Dietary Allowance
Energy	125% 3630kcal	116% 3350kcal	2900kcal per day for Men 19-50 years
Fat	38% 37g	32% 31g	97g per day for Men 19-50 years
Saturated Fat	16.6% 5.32g	21% 6.77g	32g per day for Men 19-50 years
Omega 3	32.5% 0.52g	44.4% 0.71g	1.6g per day for Men 19-50 years
Omega 6	98% 16.7g	51.6% 8.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	589% 766g	543% 706g	130g per day for Men 19-50 years
Sugars	22.2% 16g	36% 26g	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	% 17g	g per day for Men 19-50 years
Fiber	168% 64g	263% 100g	38g per day for Men 19-50 years
Protein	151% 84.6g	225% 126g	56g per day for Men 19-50 years

Vitamins

	White Corn Flour Masa, enriched	Buckwheat Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1229% 14.8mg	348% 4.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	619% 8.05mg	146% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	621% 99mg	384% 61.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.4% 1.92mg	88% 4.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	365% 4.75mg	448% 5.82mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	503% 151μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	405% 1620μg	135% 540μg	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	8% 1.2mg	21.3% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	58.3% 70μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Corn Flour Masa, enriched	Buckwheat Flour	Recommended Dietary Allowance
Calcium	138% 1380mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	232% 2.1mg	572% 5.15mg	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	1063% 85mg	508% 40.6mg	8mg per day for Men 19-50 years
Magnesium	221% 930mg	598% 2510mg	420mg per day for Men 19-50 years
Manganese	163% 3.76mg	883% 20.3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	991% 446μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	330% 2310mg	481% 3370mg	700mg per day for Men 19-50 years
Potassium	77% 2620mg	170% 5770mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	104% 57μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	164% 18mg	284% 31mg	11mg per day for Men 19-50 years
Water	2.65% 98g	3% 112g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of White Corn Flour Masa, enriched has 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 Buckwheat Flour.
• While 1 kg of Whole-groat Buckwheat Flour contains 2.3 times more Vitamin B5, 2.7 times more Vitamin E and more Vitamin K than White Corn Flour Masa, enriched.
• Both White Corn Flour Masa, enriched and Buckwheat Flour provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of White Corn Flour Masa, enriched have insufficient amounts of Vitamin E and Vitamin K
• Both White Corn Flour Masa, enriched as well as Whole-groat Buckwheat Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for White Corn Flour Masa, enriched vs Buckwheat Flour:

• 1 kilogram of White Corn Flour Masa, enriched has 3.4 times more Calcium, 2.1 times more Iron and 1.8 times more Selenium than Buckwheat Flour.
• While 1 kg of Whole-groat Buckwheat Flour contains 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.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of White Corn Flour Masa, enriched has 1.9 times more Omega 6 than Buckwheat Flour.
• While 1 kg of Whole-groat Buckwheat Flour contains 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.
• Both White Corn Flour Masa, enriched and Buckwheat Flour offer comparable quantities of Energy, Fat and Carbohydrate per one kilogram.