Comparing Nutrients in 300 calories Corn VS Boiled Buckwheat

Weight per 300 calories

• Corn: 82.2g
• Boiled Buckwheat: 326g

Corn has 4 times more energy per 100g than Boiled Buckwheat. It has high energy density when compared to other foods. Cooked Buckwheat Groats having average energy density.

Discover which food has more nutrients per 300 calories - Corn or Boiled Buckwheat?

Macros Ratio

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

Macro Nutrients

	Corn	Boiled Buckwheat	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4% 3.9g	2.1% 2.02g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.55g	1.37% 0.44g	32g per day for Men 19-50 years
Omega 3	3.34% 0.053g	2.85% 0.046g	1.6g per day for Men 19-50 years
Omega 6	10% 1.72g	3.34% 0.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47% 61g	50% 65g	130g per day for Men 19-50 years
Sugars	0.73% 0.53g	4.05% 2.93g	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	0.45% 0.33g	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	% 0.65g	g per day for Men 19-50 years
Sucrose	NA	% 1.3g	g per day for Men 19-50 years
Fiber	15.8% 6g	23% 8.8g	38g per day for Men 19-50 years
Protein	14% 7.74g	19.7% 11g	56g per day for Men 19-50 years

Vitamins

	Corn	Boiled Buckwheat	Recommended Dietary Allowance
Vitamin A	1% 9.04μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.4% 0.32mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.7% 0.17mg	9.8% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.6% 3mg	19% 3.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.97% 0.35mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.3% 0.51mg	19.3% 0.25mg	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	3.9% 15.6μg	11.4% 45.7μg	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	2.7% 0.4mg	1.96% 0.29mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.21% 0.25μg	5.16% 6.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Corn	Boiled Buckwheat	Recommended Dietary Allowance
Calcium	0.58% 5.75mg	2.3% 23mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	53% 0.48mg	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	28% 2.23mg	32.6% 2.6mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	39.6% 166mg	420mg per day for Men 19-50 years
Manganese	17.3% 0.4mg	57% 1.3mg	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	24.7% 173mg	32.6% 228mg	700mg per day for Men 19-50 years
Potassium	6.94% 236mg	8.44% 287mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	13% 7.17μg	55μg per day for Men 19-50 years
Sodium	1.9% 28.8mg	0.87% 13mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	18% 2mg	11mg per day for Men 19-50 years
Water	0.23% 8.52g	6.67% 247g	3700g per day for Men 19-50 years

Corn VS Boiled Buckwheat Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Corn or Boiled Buckwheat?

Lets compare vitamin content per 300 calories of Corn vs Boiled Buckwheat:

• 300 calories of Corn have 2.4 times more Vitamin B1, 1.3 times more Vitamin B2 and 2 times more Vitamin B6 than Boiled Buckwheat.
• While 300 kcal of Cooked Buckwheat Groats contain 3.4 times more Vitamin B5 and 2.9 times more Vitamin B9 than Yellow Corn Grain .
• Both Corn and Boiled Buckwheat provide similar amounts of Vitamin B3 per 300 calories.
• 300 calories of Corn have insufficient amounts of Vitamin B9
• Both Yellow Corn Grain as well as Cooked Buckwheat Groats 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 Corn vs Boiled Buckwheat:

• 300 calories of Corn have 1.8 times more Selenium than Boiled Buckwheat.
• While 300 kcal of Cooked Buckwheat Groats contain 1.8 times more Copper, 1.6 times more Magnesium, 3.3 times more Manganese, 1.3 times more Phosphorus and 28.9 times more Water than Yellow Corn Grain .
• Both Corn and Boiled Buckwheat contain similar levels of Iron, Potassium and Zinc per 300 calories.
• Both Yellow Corn Grain as well as Cooked Buckwheat Groats lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Corn have 3 times more Omega 6 than Boiled Buckwheat.
• While 300 kcal of Cooked Buckwheat Groats contain 1.5 times more Fiber and 1.4 times more Protein than Yellow Corn Grain .
• Both Corn and Boiled Buckwheat offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Boiled Buckwheat provide inadequate amounts of Omega 6
• Both Yellow Corn Grain as well as Cooked Buckwheat Groats provide inadequate amounts of Omega 3 in 300 calories.