Comparing Nutrients in 1 pound Roasted Buckwheat VS Corn

Macros Ratio

	Protein	Fat	Carbs
Roasted Buckwheat	13%	7%	80%
Corn	10%	11%	79%

Macro Nutrients

	Roasted Buckwheat	Corn	Recommended Dietary Allowance
Energy	54% 1569kcal	57% 1656kcal	2900kcal per day for Men 19-50 years
Fat	12.7% 12.3g	22% 21.5g	97g per day for Men 19-50 years
Saturated Fat	8.38% 2.7g	9.45% 3.03g	32g per day for Men 19-50 years
Omega 3	17.6% 0.28g	18.4% 0.29g	1.6g per day for Men 19-50 years
Omega 6	20.4% 3.47g	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	262% 340g	259% 337g	130g per day for Men 19-50 years
Sugars	NA	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	NA	NA	g per day for Men 19-50 years
Fiber	123% 46.7g	87% 33g	38g per day for Men 19-50 years
Protein	95% 53.2g	76.3% 42.7g	56g per day for Men 19-50 years

Vitamins

	Roasted 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	84.7% 1mg	146% 1.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	70% 0.91mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	146% 23.3mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	112% 5.58mg	38.5% 1.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	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	47.6% 191μg	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	NA	15% 2.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Buckwheat	Corn	Recommended Dietary Allowance
Calcium	7.7% 77mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	314% 2.83mg	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	140% 11.2mg	154% 12.3mg	8mg per day for Men 19-50 years
Magnesium	239% 1002mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	319% 7.34mg	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	207% 1447mg	136% 953mg	700mg per day for Men 19-50 years
Potassium	42.7% 1451mg	38.3% 1302mg	3400mg per day for Men 19-50 years
Selenium	69.3% 38μg	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	100% 11mg	91% 10mg	11mg per day for Men 19-50 years
Water	1.03% 38g	1.27% 47g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Buckwheat VS Corn per 1 lb

Compare the macro and micronutrient content in 1 lb of Roasted 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 Roasted Buckwheat vs Corn:

• 1 pound of Roasted Buckwheat has 1.3 times more Vitamin B2, 1.4 times more Vitamin B3, 2.9 times more Vitamin B5 and 2.2 times more Vitamin B9 than Corn.
• While 1 lb of Yellow Corn Grain contains 1.7 times more Vitamin B1 and 1.8 times more Vitamin B6 than Roasted Buckwheat Groats.
• Both Roasted Buckwheat Groats as well as Yellow Corn Grain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Roasted Buckwheat vs Corn:

• 1 pound of Roasted Buckwheat has 2 times more Copper, 1.7 times more Magnesium, 3.3 times more Manganese and 1.5 times more Phosphorus than Corn.
• While 1 lb of Yellow Corn Grain contains 1.8 times more Selenium and 3.2 times more Sodium than Roasted Buckwheat Groats.
• Both Roasted Buckwheat and Corn contain similar levels of Iron, Potassium and Zinc per one pound.
• Both Roasted Buckwheat Groats as well as Yellow Corn Grain lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Buckwheat has 1.4 times more Fiber and 1.2 times more Protein than Corn.
• While 1 lb of Yellow Corn Grain contains 1.7 times more Fat and 2.7 times more Omega 6 than Roasted Buckwheat Groats.
• Both Roasted Buckwheat and Corn offer comparable quantities of Energy, Omega 3 and Carbohydrate per one pound.