Comparing Nutrients in 1 pound Buckwheat Flour VS Whole Yellow Corn Flour

Macros Ratio

	Protein	Fat	Carbs
Buckwheat Flour	14%	8%	78%
Whole Yellow Corn Flour	7%	9%	84%

Macro Nutrients

	Buckwheat Flour	Whole Yellow Corn Flour	Recommended Dietary Allowance
Energy	52.4% 1520kcal	56.5% 1637kcal	2900kcal per day for Men 19-50 years
Fat	14.5% 14g	18% 17.5g	97g per day for Men 19-50 years
Saturated Fat	9.6% 3.07g	7.7% 2.46g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	23.4% 3.98g	45.5% 7.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	246% 320g	268% 349g	130g per day for Men 19-50 years
Sugars	16.3% 11.8g	4% 2.9g	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	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	% 7.7g	NA	g per day for Men 19-50 years
Fiber	119% 45.4g	87% 33g	38g per day for Men 19-50 years
Protein	102% 57.2g	56% 31.4g	56g per day for Men 19-50 years

Vitamins

	Buckwheat Flour	Whole Yellow Corn Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	158% 1.9mg	93% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66.3% 0.86mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	174% 28mg	54% 8.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	59.7% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	203% 2.64mg	129% 1.68mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	228% 68.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	61.2% 245μg	28.3% 113μg	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	9.68% 1.45mg	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26.5% 31.8μg	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Buckwheat Flour	Whole Yellow Corn Flour	Recommended Dietary Allowance
Calcium	18.6% 186mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	260% 2.34mg	116% 1.04mg	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	230% 18.4mg	135% 10.8mg	8mg per day for Men 19-50 years
Magnesium	271% 1139mg	100% 422mg	420mg per day for Men 19-50 years
Manganese	400% 9.2mg	91% 2.1mg	2.3mg per day for Men 19-50 years
Molybdenum	450% 202μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	218% 1529mg	176% 1234mg	700mg per day for Men 19-50 years
Potassium	77% 2617mg	42% 1429mg	3400mg per day for Men 19-50 years
Selenium	47% 26μg	127% 70μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	71.3% 7.85mg	11mg per day for Men 19-50 years
Water	1.37% 50.6g	1.34% 49.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Buckwheat Flour VS Whole Yellow Corn Flour per 1 lb

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

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

• 1 pound of Buckwheat Flour has 1.7 times more Vitamin B1, 2.4 times more Vitamin B2, 3.2 times more Vitamin B3, 1.6 times more Vitamin B6, 2.2 times more Vitamin B9 and 23.3 times more Vitamin K than Whole Yellow Corn Flour.
• While 1 lb of Whole-grain Yellow Corn Flour contains 1.5 times more Vitamin B5 and 1.3 times more Vitamin E than Whole-groat Buckwheat Flour.
• 1 pound of Whole Yellow Corn Flour have insufficient amounts of Vitamin K
• Both Whole-groat Buckwheat Flour as well as Whole-grain Yellow Corn Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

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

• 1 pound of Buckwheat Flour has 5.9 times more Calcium, 2.2 times more Copper, 1.7 times more Iron, 2.7 times more Magnesium, 4.4 times more Manganese, 1.2 times more Phosphorus, 1.8 times more Potassium and 1.8 times more Zinc than Whole Yellow Corn Flour.
• While 1 lb of Whole-grain Yellow Corn Flour contains 2.7 times more Selenium than Whole-groat Buckwheat Flour.
• 1 pound of Whole Yellow Corn Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Buckwheat Flour has 1.2 times more Saturated Fat, 1.3 times more Omega 3, 4.1 times more Sugars, 1.4 times more Fiber and 1.8 times more Protein than Whole Yellow Corn Flour.
• While 1 lb of Whole-grain Yellow Corn Flour contains 1.9 times more Omega 6 than Whole-groat Buckwheat Flour.
• Both Buckwheat Flour and Whole Yellow Corn Flour offer comparable quantities of Energy, Fat and Carbohydrate per one pound.