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

Macros Ratio

	Protein	Fat	Carbs
White Corn Flour Masa, enriched	9%	9%	82%
Buckwheat Flour	14%	8%	78%

Macro Nutrients

	White Corn Flour Masa, enriched	Buckwheat Flour	Recommended Dietary Allowance
Energy	17.7% 515kcal	16.4% 475kcal	2900kcal per day for Men 19-50 years
Fat	5.4% 5.23g	4.53% 4.4g	97g per day for Men 19-50 years
Saturated Fat	2.36% 0.75g	3% 0.96g	32g per day for Men 19-50 years
Omega 3	4.6% 0.074g	6.3% 0.1g	1.6g per day for Men 19-50 years
Omega 6	14% 2.37g	7.3% 1.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.5% 109g	77% 100g	130g per day for Men 19-50 years
Sugars	3.15% 2.3g	5.1% 3.7g	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	NA	% 2.4g	g per day for Men 19-50 years
Fiber	24% 9.07g	37.3% 14g	38g per day for Men 19-50 years
Protein	21.4% 12g	32% 18g	56g per day for Men 19-50 years

Vitamins

	White Corn Flour Masa, enriched	Buckwheat Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	174% 2.1mg	49.3% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.8% 1.14mg	20.7% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	88% 14mg	54.5% 8.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.44% 0.27mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.8% 0.67mg	63.5% 0.82mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	71.3% 21.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	57.4% 230μg	19% 76.5μg	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	1.13% 0.17mg	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.27% 9.92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Corn Flour Masa, enriched	Buckwheat Flour	Recommended Dietary Allowance
Calcium	19.6% 196mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	81% 0.73mg	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	151% 12mg	72% 5.75mg	8mg per day for Men 19-50 years
Magnesium	31.4% 132mg	84.7% 356mg	420mg per day for Men 19-50 years
Manganese	23% 0.53mg	125% 2.88mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	140% 63.2μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	46.8% 327mg	68.2% 478mg	700mg per day for Men 19-50 years
Potassium	11% 371mg	24% 818mg	3400mg per day for Men 19-50 years
Selenium	27% 15μg	14.7% 8.08μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	23% 2.55mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	0.38% 14g	0.43% 16g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of White Corn Flour Masa, enriched have 3.5 times more Vitamin B1, 4.2 times more Vitamin B2, 1.6 times more Vitamin B3 and 3 times more Vitamin B9 than Buckwheat Flour.
• While 5 oz of Whole-groat Buckwheat Flour contain 2.3 times more Vitamin B5, 2.7 times more Vitamin E and more Vitamin K than White Corn Flour Masa, enriched.
• Both White Corn Flour Masa, enriched and Buckwheat Flour provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of White Corn Flour Masa, enriched have insufficient amounts of Vitamin E and Vitamin K
• Both White Corn Flour Masa, enriched as well as Whole-groat Buckwheat Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

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

• 5 ounces of White Corn Flour Masa, enriched have 3.4 times more Calcium, 2.1 times more Iron and 1.8 times more Selenium than Buckwheat Flour.
• While 5 oz of Whole-groat Buckwheat Flour contain 2.5 times more Copper, 2.7 times more Magnesium, 5.4 times more Manganese, 1.5 times more Phosphorus, 2.2 times more Potassium and 1.7 times more Zinc than White Corn Flour Masa, enriched.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of White Corn Flour Masa, enriched have 1.9 times more Omega 6 than Buckwheat Flour.
• While 5 oz of Whole-groat Buckwheat Flour contain 1.3 times more Saturated Fat, 1.4 times more Omega 3, 1.6 times more Sugars, 1.6 times more Fiber and 1.5 times more Protein than White Corn Flour Masa, enriched.
• Both White Corn Flour Masa, enriched and Buckwheat Flour offer comparable quantities of Energy, Fat and Carbohydrate per five ounces.