Comparing Nutrients in 1 kilogram Whole Yellow Corn Flour VS Boiled Buckwheat

Macros Ratio

	Protein	Fat	Carbs
Whole Yellow Corn Flour	7%	9%	84%
Boiled Buckwheat	14%	6%	80%

Macro Nutrients

	Whole Yellow Corn Flour	Boiled Buckwheat	Recommended Dietary Allowance
Energy	124% 3610kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	39.8% 38.6g	6.4% 6.2g	97g per day for Men 19-50 years
Saturated Fat	17% 5.43g	4.2% 1.34g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	8.75% 0.14g	1.6g per day for Men 19-50 years
Omega 6	100% 17g	10.2% 1.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	591% 769g	153% 199g	130g per day for Men 19-50 years
Sugars	8.83% 6.4g	12.4% 9g	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	1.38% 1g	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	% 2g	g per day for Men 19-50 years
Sucrose	NA	% 4g	g per day for Men 19-50 years
Fiber	192% 73g	71% 27g	38g per day for Men 19-50 years
Protein	124% 69.3g	60.4% 33.8g	56g per day for Men 19-50 years

Vitamins

	Whole Yellow Corn Flour	Boiled Buckwheat	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	205% 2.46mg	33.3% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.5% 0.8mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	58.8% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	132% 6.6mg	71.8% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	285% 3.7mg	59.2% 0.77mg	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	62.5% 250μg	35% 140μg	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	28% 4.2mg	6% 0.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Yellow Corn Flour	Boiled Buckwheat	Recommended Dietary Allowance
Calcium	7% 70mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	256% 2.3mg	162% 1.46mg	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	298% 24mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	221% 930mg	121% 510mg	420mg per day for Men 19-50 years
Manganese	200% 4.6mg	175% 4.03mg	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	389% 2720mg	100% 700mg	700mg per day for Men 19-50 years
Potassium	93% 3150mg	26% 880mg	3400mg per day for Men 19-50 years
Selenium	280% 154μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	157% 17.3mg	55.5% 6.1mg	11mg per day for Men 19-50 years
Water	2.95% 109g	20.4% 756g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Yellow Corn Flour VS Boiled Buckwheat per 1 kg

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

Lets compare vitamin content per 1 kilogram of Whole Yellow Corn Flour vs Boiled Buckwheat:

• 1 kilogram of Whole Yellow Corn Flour has 6.2 times more Vitamin B1, 2.1 times more Vitamin B2, 2 times more Vitamin B3, 1.8 times more Vitamin B5, 4.8 times more Vitamin B6, 1.8 times more Vitamin B9 and 4.7 times more Vitamin E than Boiled Buckwheat.
• 1 kilogram of Boiled Buckwheat have insufficient amounts of Vitamin E
• Both Whole-grain Yellow Corn Flour as well as Cooked Buckwheat Groats have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Whole Yellow Corn Flour vs Boiled Buckwheat:

• 1 kilogram of Whole Yellow Corn Flour has 1.6 times more Copper, 3 times more Iron, 1.8 times more Magnesium, 3.9 times more Phosphorus, 3.6 times more Potassium, 7 times more Selenium and 2.8 times more Zinc than Boiled Buckwheat.
• While 1 kg of Cooked Buckwheat Groats contains 6.9 times more Water than Whole-grain Yellow Corn Flour.
• Both Whole Yellow Corn Flour and Boiled Buckwheat contain similar levels of Manganese per one kilogram.
• Both Whole-grain Yellow Corn Flour as well as Cooked Buckwheat Groats lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Whole Yellow Corn Flour has 3.9 times more Energy, 6.2 times more Fat, 3.8 times more Omega 3, 9.8 times more Omega 6, 3.9 times more Carbohydrate, 2.7 times more Fiber and 2.1 times more Protein than Boiled Buckwheat.
• 1 kilogram of Boiled Buckwheat provide inadequate amounts of Omega 3 and Omega 6