Comparing Nutrients in 1 pound Boiled Buckwheat VS Corn

Macros Ratio

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

Macro Nutrients

	Boiled Buckwheat	Corn	Recommended Dietary Allowance
Energy	14.4% 417kcal	57% 1656kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	22% 21.5g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	9.45% 3.03g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	18.4% 0.29g	1.6g per day for Men 19-50 years
Omega 6	4.64% 0.79g	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	69.6% 90g	259% 337g	130g per day for Men 19-50 years
Sugars	5.63% 4.1g	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	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	87% 33g	38g per day for Men 19-50 years
Protein	27.4% 15.3g	76.3% 42.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Buckwheat	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	15% 0.18mg	146% 1.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.6% 0.18mg	70% 0.91mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.26mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.6% 1.63mg	38.5% 1.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	217% 2.82mg	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	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	2.72% 0.41mg	15% 2.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Buckwheat	Corn	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	73.6% 0.66mg	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	45.4% 3.63mg	154% 12.3mg	8mg per day for Men 19-50 years
Magnesium	55% 231mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	79.5% 1.83mg	96% 2.2mg	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	136% 953mg	700mg per day for Men 19-50 years
Potassium	11.7% 399mg	38.3% 1302mg	3400mg per day for Men 19-50 years
Selenium	18% 9.98μg	128% 70.3μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	10.6% 159mg	1500mg per day for Men 19-50 years
Zinc	25% 2.77mg	91% 10mg	11mg per day for Men 19-50 years
Water	9.27% 343g	1.27% 47g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Buckwheat VS Corn per 1 lb

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

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

• 1 lb of Yellow Corn Grain contains 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 Cooked Buckwheat Groats.
• Both Boiled Buckwheat and Corn provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Boiled Buckwheat have insufficient amounts of Vitamin E
• Both Cooked Buckwheat Groats as well as Yellow Corn Grain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Boiled Buckwheat vs Corn:

• 1 pound of Boiled Buckwheat has 7.3 times more Water than Corn.
• While 1 lb of Yellow Corn Grain contains 2.2 times more Copper, 3.4 times more Iron, 2.5 times more Magnesium, 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 Cooked Buckwheat Groats.
• Both Boiled Buckwheat and Corn contain similar levels of Manganese per one pound.
• Both Cooked Buckwheat Groats as well as Yellow Corn Grain lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Yellow Corn Grain contains 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 Cooked Buckwheat Groats.
• 1 pound of Boiled Buckwheat provide inadequate amounts of Omega 3 and Omega 6