Comparing Nutrients in 300 calories Buckwheat Flour VS Whole Yellow Corn Flour

Weight per 300 calories

• Buckwheat Flour: 89.6g
• Whole Yellow Corn Flour: 83g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 300 calories - Buckwheat Flour or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.86% 2.78g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	2.75% 0.044g	1.6g per day for Men 19-50 years
Omega 6	4.6% 0.79g	8.34% 1.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.6% 63.2g	49% 64g	130g per day for Men 19-50 years
Sugars	3.2% 2.33g	0.73% 0.53g	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	% 1.52g	NA	g per day for Men 19-50 years
Fiber	23.6% 8.96g	16% 6.07g	38g per day for Men 19-50 years
Protein	20% 11.3g	10.3% 5.76g	56g per day for Men 19-50 years

Vitamins

	Buckwheat Flour	Whole Yellow Corn Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	1% 9.14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	5.1% 0.066mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.4% 5.5mg	9.87% 1.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.39mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	23.7% 0.31mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	45% 13.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12% 48.4μg	5.2% 20.8μg	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	1.9% 0.29mg	2.33% 0.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.22% 6.27μg	0.21% 0.25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Buckwheat Flour	Whole Yellow Corn Flour	Recommended Dietary Allowance
Calcium	3.67% 36.7mg	0.58% 5.8mg	1000mg per day for Men 19-50 years
Copper	51.2% 0.46mg	21.2% 0.19mg	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% 3.64mg	24.7% 1.98mg	8mg per day for Men 19-50 years
Magnesium	53.5% 225mg	18.4% 77.3mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	16.6% 0.38mg	2.3mg per day for Men 19-50 years
Molybdenum	88.8% 40μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	43% 302mg	32.3% 226mg	700mg per day for Men 19-50 years
Potassium	15% 517mg	7.7% 262mg	3400mg per day for Men 19-50 years
Selenium	9.3% 5.1μg	23.3% 12.8μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.85mg	0.28% 4.16mg	1500mg per day for Men 19-50 years
Zinc	25.4% 2.8mg	13% 1.44mg	11mg per day for Men 19-50 years
Water	0.27% 10g	0.25% 9.07g	3700g per day for Men 19-50 years

Buckwheat Flour VS Whole Yellow Corn Flour Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Buckwheat Flour or Whole Yellow Corn Flour?

Lets compare vitamin content per 300 calories of Buckwheat Flour vs Whole Yellow Corn Flour:

• 300 calories of Buckwheat Flour have 1.8 times more Vitamin B1, 2.6 times more Vitamin B2, 3.5 times more Vitamin B3, 1.7 times more Vitamin B6 and 2.3 times more Vitamin B9 than Whole Yellow Corn Flour.
• While 300 kcal of Whole-grain Yellow Corn Flour contain 1.4 times more Vitamin B5 than Whole-groat Buckwheat Flour.
• 300 calories of Whole Yellow Corn Flour have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Whole-groat Buckwheat Flour as well as Whole-grain Yellow Corn Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Buckwheat Flour vs Whole Yellow Corn Flour:

• 300 calories of Buckwheat Flour have 2.4 times more Copper, 1.8 times more Iron, 2.9 times more Magnesium, 4.8 times more Manganese, 1.3 times more Phosphorus, 2 times more Potassium and 1.9 times more Zinc than Whole Yellow Corn Flour.
• While 300 kcal of Whole-grain Yellow Corn Flour contain 2.5 times more Selenium than Whole-groat Buckwheat Flour.
• Both Whole-groat Buckwheat Flour as well as Whole-grain Yellow Corn Flour lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Buckwheat Flour have 1.5 times more Fiber and 2 times more Protein than Whole Yellow Corn Flour.
• While 300 kcal of Whole-grain Yellow Corn Flour contain 1.8 times more Omega 6 than Whole-groat Buckwheat Flour.
• Both Buckwheat Flour and Whole Yellow Corn Flour offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Buckwheat Flour provide inadequate amounts of Omega 6
• Both Whole-groat Buckwheat Flour as well as Whole-grain Yellow Corn Flour provide inadequate amounts of Omega 3 in 300 calories.