Comparing Nutrients in 1 kilogram Corn VS Boiled Buckwheat

Macros Ratio

	Protein	Fat	Carbs
Corn	10%	11%	79%
Boiled Buckwheat	14%	6%	80%

Macro Nutrients

	Corn	Boiled Buckwheat	Recommended Dietary Allowance
Energy	126% 3650kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	49% 47.4g	6.4% 6.2g	97g per day for Men 19-50 years
Saturated Fat	21% 6.67g	4.2% 1.34g	32g per day for Men 19-50 years
Omega 3	40.6% 0.65g	8.75% 0.14g	1.6g per day for Men 19-50 years
Omega 6	123% 21g	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	571% 743g	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	168% 94g	60.4% 33.8g	56g per day for Men 19-50 years

Vitamins

	Corn	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	321% 3.85mg	33.3% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	155% 2mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.3mg	58.8% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85% 4.24mg	71.8% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	478% 6.2mg	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	47.5% 190μg	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	32.7% 4.9mg	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

	Corn	Boiled Buckwheat	Recommended Dietary Allowance
Calcium	7% 70mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	349% 3.14mg	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	339% 27mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	121% 510mg	420mg per day for Men 19-50 years
Manganese	211% 4.85mg	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	300% 2100mg	100% 700mg	700mg per day for Men 19-50 years
Potassium	84.4% 2870mg	26% 880mg	3400mg per day for Men 19-50 years
Selenium	282% 155μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	23.3% 350mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	201% 22mg	55.5% 6.1mg	11mg per day for Men 19-50 years
Water	2.8% 104g	20.4% 756g	3700g per day for Men 19-50 years

Nutrient Comparison: Corn VS Boiled Buckwheat per 1 kg

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

• 1 kilogram of Corn has 9.6 times more Vitamin B1, 5.2 times more Vitamin B2, 3.9 times more Vitamin B3, 8.1 times more Vitamin B6, 1.4 times more Vitamin B9 and 5.4 times more Vitamin E than Boiled Buckwheat.
• Both Corn and Boiled Buckwheat provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Boiled Buckwheat have insufficient amounts of Vitamin E
• Both Yellow Corn Grain 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 Corn vs Boiled Buckwheat:

• 1 kilogram of Corn has 2.2 times more Copper, 3.4 times more Iron, 2.5 times more Magnesium, 1.2 times more Manganese, 3 times more Phosphorus, 3.3 times more Potassium, 7 times more Selenium, 8.8 times more Sodium and 3.6 times more Zinc than Boiled Buckwheat.
• While 1 kg of Cooked Buckwheat Groats contains 7.3 times more Water than Yellow Corn Grain .
• Both Yellow Corn Grain as well as Cooked Buckwheat Groats lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Corn has 4 times more Energy, 7.6 times more Fat, 5 times more Saturated Fat, 4.6 times more Omega 3, 12.1 times more Omega 6, 3.7 times more Carbohydrate, 2.7 times more Fiber and 2.8 times more Protein than Boiled Buckwheat.
• 1 kilogram of Boiled Buckwheat provide inadequate amounts of Omega 3 and Omega 6