Comparing Nutrients in 500 calories Corn VS Boiled Buckwheat

Weight per 500 calories

• Corn: 137g
• Boiled Buckwheat: 544g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.7% 6.5g	3.47% 3.37g	97g per day for Men 19-50 years
Saturated Fat	2.86% 0.91g	2.28% 0.73g	32g per day for Men 19-50 years
Omega 3	5.57% 0.089g	4.76% 0.076g	1.6g per day for Men 19-50 years
Omega 6	17% 2.87g	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	78.3% 102g	83.4% 108g	130g per day for Men 19-50 years
Sugars	1.2% 0.88g	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	26.3% 10g	38.6% 14.7g	38g per day for Men 19-50 years
Protein	23% 13g	33% 18.4g	56g per day for Men 19-50 years

Vitamins

	Corn	Boiled Buckwheat	Recommended Dietary Allowance
Vitamin A	1.67% 15μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.28mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.97mg	32% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	39% 1.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.5% 0.85mg	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	6.5% 26μg	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	4.47% 0.67mg	3.26% 0.49mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.34% 0.41μg	8.6% 10.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Corn	Boiled Buckwheat	Recommended Dietary Allowance
Calcium	0.96% 9.6mg	3.8% 38mg	1000mg per day for Men 19-50 years
Copper	47.8% 0.43mg	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	46.4% 3.7mg	54.3% 4.35mg	8mg per day for Men 19-50 years
Magnesium	41.4% 174mg	66% 277mg	420mg per day for Men 19-50 years
Manganese	29% 0.66mg	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	41% 288mg	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	11.6% 393mg	14% 478mg	3400mg per day for Men 19-50 years
Selenium	38.6% 21.2μg	21.7% 12μg	55μg per day for Men 19-50 years
Sodium	3.2% 48mg	1.45% 21.7mg	1500mg per day for Men 19-50 years
Zinc	27.5% 3.03mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	0.38% 14.2g	11% 411g	3700g per day for Men 19-50 years

Corn VS Boiled Buckwheat Nutrients Per 500 Kcal

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

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

• 500 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 500 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 500 calories.
• 500 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 500 calories.

Comparing minerals per 500 calories for Corn vs Boiled Buckwheat:

• 500 calories of Corn have 1.8 times more Selenium than Boiled Buckwheat.
• While 500 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 500 calories.
• Both Yellow Corn Grain as well as Cooked Buckwheat Groats lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Corn have 3 times more Omega 6 than Boiled Buckwheat.
• While 500 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 500 calories.
• 500 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 500 calories.