Comparing Nutrients in 500 calories Whole Yellow Corn Flour VS Boiled Buckwheat

Weight per 500 calories

• Whole Yellow Corn Flour: 139g
• Boiled Buckwheat: 544g

Whole Yellow Corn Flour has 3.9 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 500 calories - Whole Yellow Corn Flour or Boiled Buckwheat?

Macros Ratio

	Protein	Fat	Carbs
Whole Yellow Corn Flour	7%	9%	84%
Boiled Buckwheat	14%	6%	80%

Macro Nutrients

	Whole Yellow Corn Flour	Boiled Buckwheat	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.5% 5.35g	3.47% 3.37g	97g per day for Men 19-50 years
Saturated Fat	2.35% 0.75g	2.28% 0.73g	32g per day for Men 19-50 years
Omega 3	4.6% 0.073g	4.76% 0.076g	1.6g per day for Men 19-50 years
Omega 6	14% 2.36g	5.56% 0.95g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82% 106g	83.4% 108g	130g per day for Men 19-50 years
Sugars	1.22% 0.89g	6.75% 4.9g	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	0.75% 0.54g	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	% 1.1g	g per day for Men 19-50 years
Sucrose	NA	% 2.17g	g per day for Men 19-50 years
Fiber	26.6% 10g	38.6% 14.7g	38g per day for Men 19-50 years
Protein	17% 9.6g	33% 18.4g	56g per day for Men 19-50 years

Vitamins

	Whole Yellow Corn Flour	Boiled Buckwheat	Recommended Dietary Allowance
Vitamin A	1.7% 15.2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.4% 0.34mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.52% 0.11mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.63mg	32% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.2% 0.91mg	39% 1.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.4% 0.51mg	32% 0.42mg	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	8.66% 34.6μg	19% 76μg	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	3.88% 0.58mg	3.26% 0.49mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.42μg	8.6% 10.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Yellow Corn Flour	Boiled Buckwheat	Recommended Dietary Allowance
Calcium	0.97% 9.7mg	3.8% 38mg	1000mg per day for Men 19-50 years
Copper	35.4% 0.32mg	88% 0.79mg	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	41.2% 3.3mg	54.3% 4.35mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	66% 277mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	95% 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	54% 377mg	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	13% 436mg	14% 478mg	3400mg per day for Men 19-50 years
Selenium	38.8% 21.3μg	21.7% 12μg	55μg per day for Men 19-50 years
Sodium	0.46% 6.93mg	1.45% 21.7mg	1500mg per day for Men 19-50 years
Zinc	21.8% 2.4mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	0.41% 15g	11% 411g	3700g per day for Men 19-50 years

Whole Yellow Corn Flour VS Boiled Buckwheat Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Whole Yellow Corn Flour or Boiled Buckwheat?

Lets compare vitamin content per 500 calories of Whole Yellow Corn Flour vs Boiled Buckwheat:

• 500 calories of Whole Yellow Corn Flour have 1.6 times more Vitamin B1 and 1.2 times more Vitamin B6 than Boiled Buckwheat.
• While 500 kcal of Cooked Buckwheat Groats contain 1.9 times more Vitamin B2, 1.9 times more Vitamin B3, 2.1 times more Vitamin B5 and 2.2 times more Vitamin B9 than Whole-grain Yellow Corn Flour.
• 500 calories of Whole Yellow Corn Flour have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Whole-grain Yellow Corn Flour as well as Cooked Buckwheat Groats have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Whole Yellow Corn Flour vs Boiled Buckwheat:

• 500 calories of Whole Yellow Corn Flour have 1.8 times more Selenium than Boiled Buckwheat.
• While 500 kcal of Cooked Buckwheat Groats contain 2.5 times more Copper, 1.3 times more Iron, 2.2 times more Magnesium, 3.4 times more Manganese, 1.4 times more Zinc and 27.2 times more Water than Whole-grain Yellow Corn Flour.
• Both Whole Yellow Corn Flour and Boiled Buckwheat contain similar levels of Phosphorus and Potassium per 500 calories.
• Both Whole-grain Yellow Corn Flour as well as Cooked Buckwheat Groats lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Whole Yellow Corn Flour have 2.5 times more Omega 6 than Boiled Buckwheat.
• While 500 kcal of Cooked Buckwheat Groats contain 1.5 times more Fiber and 1.9 times more Protein than Whole-grain Yellow Corn Flour.
• Both Whole Yellow Corn Flour and Boiled Buckwheat offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Boiled Buckwheat provide inadequate amounts of Omega 6
• Both Whole-grain Yellow Corn Flour as well as Cooked Buckwheat Groats provide inadequate amounts of Omega 3 in 500 calories.