Comparing Nutrients in 5 ounces Buckwheat Flour VS 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	16.4% 475kcal	17.6% 512kcal	2900kcal per day for Men 19-50 years
Fat	4.53% 4.4g	5.64% 5.47g	97g per day for Men 19-50 years
Saturated Fat	3% 0.96g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	6.3% 0.1g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	7.3% 1.24g	14.2% 2.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77% 100g	83.8% 109g	130g per day for Men 19-50 years
Sugars	5.1% 3.7g	1.25% 0.91g	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	27.2% 10.3g	38g per day for Men 19-50 years
Protein	32% 18g	17.5% 9.82g	56g per day for Men 19-50 years

Vitamins

	Buckwheat Flour	Whole Yellow Corn Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.73% 15.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49.3% 0.59mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.7% 0.27mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.5% 8.7mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63.5% 0.82mg	40.3% 0.52mg	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	8.86% 35.4μg	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	Whole Yellow Corn Flour	Recommended Dietary Allowance
Calcium	5.8% 58mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	36.2% 0.33mg	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	42% 3.37mg	8mg per day for Men 19-50 years
Magnesium	84.7% 356mg	31.4% 132mg	420mg per day for Men 19-50 years
Manganese	125% 2.88mg	28.3% 0.65mg	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	55% 386mg	700mg per day for Men 19-50 years
Potassium	24% 818mg	13% 447mg	3400mg per day for Men 19-50 years
Selenium	14.7% 8.08μg	39.7% 22μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	0.43% 16g	0.42% 15.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Buckwheat Flour VS Whole Yellow Corn Flour per 5 oz

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

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

• 5 ounces of Buckwheat Flour have 1.7 times more Vitamin B1, 2.4 times more Vitamin B2, 3.2 times more Vitamin B3, 1.6 times more Vitamin B6, 2.2 times more Vitamin B9 and 23.3 times more Vitamin K than Whole Yellow Corn Flour.
• While 5 oz of Whole-grain Yellow Corn Flour contain 1.5 times more Vitamin B5 and 1.3 times more Vitamin E than Whole-groat Buckwheat Flour.
• 5 ounces of Whole Yellow Corn Flour have insufficient amounts of Vitamin K
• Both Whole-groat Buckwheat Flour as well as Whole-grain Yellow Corn Flour 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 Whole Yellow Corn Flour:

• 5 ounces of Buckwheat Flour have 5.9 times more Calcium, 2.2 times more Copper, 1.7 times more Iron, 2.7 times more Magnesium, 4.4 times more Manganese, 1.2 times more Phosphorus, 1.8 times more Potassium and 1.8 times more Zinc than Whole Yellow Corn Flour.
• While 5 oz of Whole-grain Yellow Corn Flour contain 2.7 times more Selenium than Whole-groat Buckwheat Flour.
• 5 ounces of Whole Yellow Corn Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Buckwheat Flour have 1.2 times more Saturated Fat, 1.3 times more Omega 3, 4.1 times more Sugars, 1.4 times more Fiber and 1.8 times more Protein than Whole Yellow Corn Flour.
• While 5 oz of Whole-grain Yellow Corn Flour contain 1.9 times more Omega 6 than Whole-groat Buckwheat Flour.
• Both Buckwheat Flour and Whole Yellow Corn Flour offer comparable quantities of Energy, Fat and Carbohydrate per five ounces.