Comparing Nutrients in 5 ounces Buckwheat Flour VS Corn Bran

Macros Ratio

	Protein	Fat	Carbs
Buckwheat Flour	14%	8%	78%
Corn Bran	9%	2%	89%

Macro Nutrients

	Buckwheat Flour	Corn Bran	Recommended Dietary Allowance
Energy	16.4% 475kcal	11% 318kcal	2900kcal per day for Men 19-50 years
Fat	4.53% 4.4g	1.34% 1.3g	97g per day for Men 19-50 years
Saturated Fat	3% 0.96g	0.58% 0.18g	32g per day for Men 19-50 years
Omega 3	6.3% 0.1g	1.15% 0.018g	1.6g per day for Men 19-50 years
Omega 6	7.3% 1.24g	3.4% 0.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77% 100g	93% 121g	130g per day for Men 19-50 years
Sugars	5.1% 3.7g	0% 0g	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	% 2.4g	NA	g per day for Men 19-50 years
Fiber	37.3% 14g	295% 112g	38g per day for Men 19-50 years
Protein	32% 18g	21% 12g	56g per day for Men 19-50 years

Vitamins

	Buckwheat Flour	Corn Bran	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.63% 5.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49.3% 0.59mg	1.2% 0.014mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.7% 0.27mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.5% 8.7mg	24.2% 3.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63.5% 0.82mg	16.6% 0.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	71.3% 21.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19% 76.5μg	1.4% 5.67μg	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	3.02% 0.45mg	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.27% 9.92μg	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Buckwheat Flour	Corn Bran	Recommended Dietary Allowance
Calcium	5.8% 58mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	39% 0.35mg	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	72% 5.75mg	49.4% 3.95mg	8mg per day for Men 19-50 years
Magnesium	84.7% 356mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	125% 2.88mg	8.63% 0.2mg	2.3mg per day for Men 19-50 years
Molybdenum	140% 63.2μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	68.2% 478mg	14.6% 102mg	700mg per day for Men 19-50 years
Potassium	24% 818mg	1.83% 62.4mg	3400mg per day for Men 19-50 years
Selenium	14.7% 8.08μg	42.5% 23.4μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	0.43% 16g	0.18% 6.68g	3700g per day for Men 19-50 years

Nutrient Comparison: Buckwheat Flour VS Corn Bran per 5 oz

Compare the macro and micronutrient content in 5 oz of Buckwheat Flour versus 5 oz of Corn Bran to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Buckwheat Flour vs Corn Bran:

• 5 ounces of Buckwheat Flour have 41.7 times more Vitamin B1, 1.9 times more Vitamin B2, 2.2 times more Vitamin B3, 3.8 times more Vitamin B6, 13.5 times more Vitamin B9 and 23.3 times more Vitamin K than Corn Bran.
• While 5 oz of Crude Corn Bran contain 1.4 times more Vitamin B5 and 1.3 times more Vitamin E than Whole-groat Buckwheat Flour.
• 5 ounces of Corn Bran have insufficient amounts of Vitamin B1, Vitamin B9 and Vitamin K
• Both Whole-groat Buckwheat Flour as well as Crude Corn Bran have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Buckwheat Flour vs Corn Bran:

• 5 ounces of Buckwheat Flour have 2.1 times more Copper, 1.5 times more Iron, 3.9 times more Magnesium, 14.5 times more Manganese, 4.7 times more Phosphorus, 13.1 times more Potassium and 2 times more Zinc than Corn Bran.
• While 5 oz of Crude Corn Bran contain 2.9 times more Selenium than Whole-groat Buckwheat Flour.
• Both Buckwheat Flour and Corn Bran contain similar levels of Calcium per five ounces.
• 5 ounces of Corn Bran lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Buckwheat Flour have 1.5 times more Energy, 3.4 times more Fat, 5.2 times more Saturated Fat, 5.5 times more Omega 3, 2.1 times more Omega 6, more Sugars and 1.5 times more Protein than Corn Bran.
• While 5 oz of Crude Corn Bran contain 7.9 times more Fiber than Whole-groat Buckwheat Flour.
• Both Buckwheat Flour and Corn Bran offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Corn Bran provide inadequate amounts of Omega 3