Comparing Nutrients in 1 pound Buckwheat Flour VS Corn

Macros Ratio

	Protein	Fat	Carbs
Buckwheat Flour	14%	8%	78%
Corn	10%	11%	79%

Macro Nutrients

	Buckwheat Flour	Corn	Recommended Dietary Allowance
Energy	52.4% 1520kcal	57% 1656kcal	2900kcal per day for Men 19-50 years
Fat	14.5% 14g	22% 21.5g	97g per day for Men 19-50 years
Saturated Fat	9.6% 3.07g	9.45% 3.03g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	18.4% 0.29g	1.6g per day for Men 19-50 years
Omega 6	23.4% 3.98g	56% 9.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	246% 320g	259% 337g	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	76.3% 42.7g	56g per day for Men 19-50 years

Vitamins

	Buckwheat Flour	Corn	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	146% 1.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66.3% 0.86mg	70% 0.91mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	174% 28mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	38.5% 1.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	203% 2.64mg	217% 2.82mg	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	21.5% 86μg	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	15% 2.22mg	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	Corn	Recommended Dietary Allowance
Calcium	18.6% 186mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	260% 2.34mg	158% 1.42mg	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	154% 12.3mg	8mg per day for Men 19-50 years
Magnesium	271% 1139mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	400% 9.2mg	96% 2.2mg	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	136% 953mg	700mg per day for Men 19-50 years
Potassium	77% 2617mg	38.3% 1302mg	3400mg per day for Men 19-50 years
Selenium	47% 26μg	128% 70.3μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	10.6% 159mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	91% 10mg	11mg per day for Men 19-50 years
Water	1.37% 50.6g	1.27% 47g	3700g per day for Men 19-50 years

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

• Whole-groat Buckwheat Flour has 1.7 times more Vitamin B3, 2.8 times more Vitamin B9 and 23.3 times more Vitamin K than Yellow Corn Grain .
• While Yellow Corn Grain contains more Vitamin A and 1.5 times more Vitamin E than Whole-groat Buckwheat Flour.
• Both Whole-groat Buckwheat Flour and Yellow Corn Grain have similar amounts of Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin B6 per 1 lb.
• Both Whole-groat Buckwheat Flour as well as Yellow Corn Grain have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Buckwheat Flour vs Corn:

• Whole-groat Buckwheat Flour has 5.9 times more Calcium, 1.6 times more Copper, 1.5 times more Iron, 2 times more Magnesium, 4.2 times more Manganese, 1.6 times more Phosphorus, 2 times more Potassium and 1.4 times more Zinc than Yellow Corn Grain .
• While Yellow Corn Grain contains 2.7 times more Selenium and 3.2 times more Sodium than Whole-groat Buckwheat Flour.

Comparison of macro-nutrients per 1 pound:

• Whole-groat Buckwheat Flour has 4.1 times more Sugars, 1.4 times more Fiber and 1.3 times more Protein than Yellow Corn Grain .
• While Yellow Corn Grain contains 1.5 times more Fat and 2.4 times more Omega 6 than Whole-groat Buckwheat Flour.
• Both Whole-groat Buckwheat Flour and Yellow Corn Grain have similar amounts of Energy, Saturated Fat, Omega 3 and Carbohydrate per 1 lb.
• Both Whole-groat Buckwheat Flour as well as Yellow Corn Grain have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.