Comparing Nutrients in 5 ounces Boiled Buckwheat VS Corn Bran

Macros Ratio

	Protein	Fat	Carbs
Boiled Buckwheat	14%	6%	80%
Corn Bran	9%	2%	89%

Macro Nutrients

	Boiled Buckwheat	Corn Bran	Recommended Dietary Allowance
Energy	4.5% 130kcal	11% 318kcal	2900kcal per day for Men 19-50 years
Fat	0.91% 0.88g	1.34% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.59% 0.19g	0.58% 0.18g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	1.15% 0.018g	1.6g per day for Men 19-50 years
Omega 6	1.45% 0.25g	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	21.7% 28.3g	93% 121g	130g per day for Men 19-50 years
Sugars	1.76% 1.28g	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	0.2% 0.14g	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	% 0.28g	NA	g per day for Men 19-50 years
Sucrose	% 0.57g	NA	g per day for Men 19-50 years
Fiber	10% 3.83g	295% 112g	38g per day for Men 19-50 years
Protein	8.56% 4.8g	21% 12g	56g per day for Men 19-50 years

Vitamins

	Boiled Buckwheat	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	4.72% 0.057mg	1.2% 0.014mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.25% 0.055mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.33% 1.33mg	24.2% 3.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.51mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.4% 0.11mg	16.6% 0.22mg	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	4.96% 20μg	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	0.85% 0.13mg	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.24% 2.7μg	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Buckwheat	Corn Bran	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	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	14% 1.13mg	49.4% 3.95mg	8mg per day for Men 19-50 years
Magnesium	17.2% 72.3mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	25% 0.57mg	8.63% 0.2mg	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	14% 99mg	14.6% 102mg	700mg per day for Men 19-50 years
Potassium	3.67% 125mg	1.83% 62.4mg	3400mg per day for Men 19-50 years
Selenium	5.67% 3.1μg	42.5% 23.4μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	7.86% 0.86mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	2.9% 107g	0.18% 6.68g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Buckwheat VS Corn Bran per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Buckwheat 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 Boiled Buckwheat vs Corn Bran:

• 5 ounces of Boiled Buckwheat have 4 times more Vitamin B1 and 3.5 times more Vitamin B9 than Corn Bran.
• While 5 oz of Crude Corn Bran contain 2.6 times more Vitamin B2, 2.9 times more Vitamin B3, 1.8 times more Vitamin B5, 2 times more Vitamin B6 and 4.7 times more Vitamin E than Cooked Buckwheat Groats.
• 5 ounces of Boiled Buckwheat have insufficient amounts of Vitamin E
• 5 ounces of Corn Bran have insufficient amounts of Vitamin B1 and Vitamin B9
• Both Cooked Buckwheat Groats as well as Crude Corn Bran have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in five ounces.

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

• 5 ounces of Boiled Buckwheat have 2.9 times more Manganese, 2 times more Potassium and 16.1 times more Water than Corn Bran.
• While 5 oz of Crude Corn Bran contain 6 times more Calcium, 1.7 times more Copper, 3.5 times more Iron, 1.3 times more Magnesium, 7.5 times more Selenium and 2.6 times more Zinc than Cooked Buckwheat Groats.
• Both Boiled Buckwheat and Corn Bran contain similar levels of Phosphorus per five ounces.
• 5 ounces of Boiled Buckwheat lack sufficient amounts of Calcium
• 5 ounces of Corn Bran lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Crude Corn Bran contain 2.4 times more Energy, 2.3 times more Omega 6, 4.3 times more Carbohydrate, 29.3 times more Fiber and 2.5 times more Protein than Cooked Buckwheat Groats.
• 5 ounces of Boiled Buckwheat provide inadequate amounts of Omega 6
• Both Cooked Buckwheat Groats as well as Crude Corn Bran provide inadequate amounts of Omega 3 in five ounces.