Comparing Nutrients in 5 ounces Boiled Buckwheat VS White Corn Flour Masa, enriched

Macros Ratio

	Protein	Fat	Carbs
Boiled Buckwheat	14%	6%	80%
White Corn Flour Masa, enriched	9%	9%	82%

Macro Nutrients

	Boiled Buckwheat	White Corn Flour Masa, enriched	Recommended Dietary Allowance
Energy	4.5% 130kcal	17.7% 515kcal	2900kcal per day for Men 19-50 years
Fat	0.91% 0.88g	5.4% 5.23g	97g per day for Men 19-50 years
Saturated Fat	0.59% 0.19g	2.36% 0.75g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	4.6% 0.074g	1.6g per day for Men 19-50 years
Omega 6	1.45% 0.25g	14% 2.37g	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	83.5% 109g	130g per day for Men 19-50 years
Sugars	1.76% 1.28g	3.15% 2.3g	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	24% 9.07g	38g per day for Men 19-50 years
Protein	8.56% 4.8g	21.4% 12g	56g per day for Men 19-50 years

Vitamins

	Boiled Buckwheat	White Corn Flour Masa, enriched	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.72% 0.057mg	174% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.25% 0.055mg	87.8% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.33% 1.33mg	88% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.51mg	5.44% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.4% 0.11mg	51.8% 0.67mg	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	57.4% 230μg	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	1.13% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.24% 2.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Buckwheat	White Corn Flour Masa, enriched	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	19.6% 196mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	33% 0.3mg	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	151% 12mg	8mg per day for Men 19-50 years
Magnesium	17.2% 72.3mg	31.4% 132mg	420mg per day for Men 19-50 years
Manganese	25% 0.57mg	23% 0.53mg	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	46.8% 327mg	700mg per day for Men 19-50 years
Potassium	3.67% 125mg	11% 371mg	3400mg per day for Men 19-50 years
Selenium	5.67% 3.1μg	27% 15μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	7.86% 0.86mg	23% 2.55mg	11mg per day for Men 19-50 years
Water	2.9% 107g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Buckwheat VS White Corn Flour Masa, enriched per 5 oz

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

Lets compare vitamin content per 5 ounces of Boiled Buckwheat vs White Corn Flour Masa, enriched:

• 5 ounces of Boiled Buckwheat have 1.9 times more Vitamin B5 than White Corn Flour Masa, enriched.
• While 5 oz of White Corn Flour Masa, enriched contain 36.9 times more Vitamin B1, 20.6 times more Vitamin B2, 10.6 times more Vitamin B3, 6.2 times more Vitamin B6 and 11.6 times more Vitamin B9 than Cooked Buckwheat Groats.
• Both Cooked Buckwheat Groats as well as White Corn Flour Masa, enriched have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Boiled Buckwheat vs White Corn Flour Masa, enriched:

• 5 ounces of Boiled Buckwheat have 7.7 times more Water than White Corn Flour Masa, enriched.
• While 5 oz of White Corn Flour Masa, enriched contain 19.7 times more Calcium, 1.4 times more Copper, 10.6 times more Iron, 1.8 times more Magnesium, 3.3 times more Phosphorus, 3 times more Potassium, 4.8 times more Selenium and 3 times more Zinc than Cooked Buckwheat Groats.
• Both Boiled Buckwheat and White Corn Flour Masa, enriched contain similar levels of Manganese per five ounces.
• 5 ounces of Boiled Buckwheat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of White Corn Flour Masa, enriched contain 3.9 times more Energy, 6 times more Fat, 3.7 times more Omega 3, 9.6 times more Omega 6, 3.8 times more Carbohydrate, 1.8 times more Sugars, 2.4 times more Fiber and 2.5 times more Protein than Cooked Buckwheat Groats.
• 5 ounces of Boiled Buckwheat provide inadequate amounts of Omega 3 and Omega 6