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

Macros Ratio

	Protein	Fat	Carbs
Boiled Buckwheat	14%	6%	80%
White Corn Flour Masa, enriched	9%	9%	82%

Macro Nutrients

	Boiled Buckwheat	White Corn Flour Masa, enriched	Recommended Dietary Allowance
Energy	14.4% 417kcal	56.8% 1647kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	17.3% 16.7g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	7.54% 2.4g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	14.7% 0.24g	1.6g per day for Men 19-50 years
Omega 6	4.64% 0.79g	44.6% 7.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.6% 90g	267% 347g	130g per day for Men 19-50 years
Sugars	5.63% 4.1g	10% 7.3g	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	0.63% 0.45g	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	% 0.91g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	32.2% 12.2g	76.4% 29g	38g per day for Men 19-50 years
Protein	27.4% 15.3g	68.5% 38.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Buckwheat	White Corn Flour Masa, enriched	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	558% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.6% 0.18mg	281% 3.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.26mg	282% 45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.6% 1.63mg	17.4% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	166% 2.15mg	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	16% 63.5μg	184% 735μg	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	2.72% 0.41mg	3.63% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Buckwheat	White Corn Flour Masa, enriched	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	62.6% 626mg	1000mg per day for Men 19-50 years
Copper	73.6% 0.66mg	105% 0.95mg	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	45.4% 3.63mg	482% 38.6mg	8mg per day for Men 19-50 years
Magnesium	55% 231mg	100% 422mg	420mg per day for Men 19-50 years
Manganese	79.5% 1.83mg	74% 1.7mg	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	45.4% 318mg	150% 1048mg	700mg per day for Men 19-50 years
Potassium	11.7% 399mg	35% 1188mg	3400mg per day for Men 19-50 years
Selenium	18% 9.98μg	86.6% 47.6μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	25% 2.77mg	74.2% 8.16mg	11mg per day for Men 19-50 years
Water	9.27% 343g	1.2% 44.4g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Boiled Buckwheat has 1.9 times more Vitamin B5 than White Corn Flour Masa, enriched.
• While 1 lb of White Corn Flour Masa, enriched contains 36.9 times more Vitamin B1, 20.6 times more Vitamin B2, 10.6 times more Vitamin B3, 6.2 times more Vitamin B6 and 11.6 times more Vitamin B9 than Cooked Buckwheat Groats.
• Both Cooked Buckwheat Groats as well as White Corn Flour Masa, enriched have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in one pound.

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

• 1 pound of Boiled Buckwheat has 7.7 times more Water than White Corn Flour Masa, enriched.
• While 1 lb of White Corn Flour Masa, enriched contains 19.7 times more Calcium, 1.4 times more Copper, 10.6 times more Iron, 1.8 times more Magnesium, 3.3 times more Phosphorus, 3 times more Potassium, 4.8 times more Selenium and 3 times more Zinc than Cooked Buckwheat Groats.
• Both Boiled Buckwheat and White Corn Flour Masa, enriched contain similar levels of Manganese per one pound.
• 1 pound of Boiled Buckwheat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 lb of White Corn Flour Masa, enriched contains 3.9 times more Energy, 6 times more Fat, 3.7 times more Omega 3, 9.6 times more Omega 6, 3.8 times more Carbohydrate, 1.8 times more Sugars, 2.4 times more Fiber and 2.5 times more Protein than Cooked Buckwheat Groats.
• 1 pound of Boiled Buckwheat provide inadequate amounts of Omega 3 and Omega 6