Comparing Nutrients in 5 ounces Corn VS Buckwheat Flour

Macros Ratio

	Protein	Fat	Carbs
Corn	10%	11%	79%
Buckwheat Flour	14%	8%	78%

Macro Nutrients

	Corn	Buckwheat Flour	Recommended Dietary Allowance
Energy	18% 517kcal	16.4% 475kcal	2900kcal per day for Men 19-50 years
Fat	6.93% 6.7g	4.53% 4.4g	97g per day for Men 19-50 years
Saturated Fat	2.95% 0.95g	3% 0.96g	32g per day for Men 19-50 years
Omega 3	5.76% 0.092g	6.3% 0.1g	1.6g per day for Men 19-50 years
Omega 6	17.5% 2.97g	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	81% 105g	77% 100g	130g per day for Men 19-50 years
Sugars	1.25% 0.91g	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	27.2% 10.3g	37.3% 14g	38g per day for Men 19-50 years
Protein	24% 13.4g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Corn	Buckwheat Flour	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45.5% 0.55mg	49.3% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.28mg	20.7% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.14mg	54.5% 8.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68% 0.88mg	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	6.73% 27μg	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	4.63% 0.69mg	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	8.27% 9.92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Corn	Buckwheat Flour	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	49.5% 0.45mg	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	48% 3.84mg	72% 5.75mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	84.7% 356mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	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	42.5% 298mg	68.2% 478mg	700mg per day for Men 19-50 years
Potassium	12% 407mg	24% 818mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	14.7% 8.08μg	55μg per day for Men 19-50 years
Sodium	3.3% 49.6mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	28.5% 3.13mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	0.4% 14.7g	0.43% 16g	3700g per day for Men 19-50 years

Nutrient Comparison: Corn VS Buckwheat Flour per 5 oz

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

• 5 ounces of Corn have 1.5 times more Vitamin E than Buckwheat Flour.
• While 5 oz of Whole-groat Buckwheat Flour contain 1.7 times more Vitamin B3, 2.8 times more Vitamin B9 and 23.3 times more Vitamin K than Yellow Corn Grain .
• Both Corn and Buckwheat Flour provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin B6 per five ounces.
• 5 ounces of Corn have insufficient amounts of Vitamin K
• Both Yellow Corn Grain 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 Corn vs Buckwheat Flour:

• 5 ounces of Corn have 2.7 times more Selenium and 3.2 times more Sodium than Buckwheat Flour.
• While 5 oz of Whole-groat Buckwheat Flour contain 5.9 times more Calcium, 1.6 times more Copper, 1.5 times more Iron, 2 times more Magnesium, 4.2 times more Manganese, 1.6 times more Phosphorus, 2 times more Potassium and 1.4 times more Zinc than Yellow Corn Grain .
• 5 ounces of Corn lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Corn have 1.5 times more Fat and 2.4 times more Omega 6 than Buckwheat Flour.
• While 5 oz of Whole-groat Buckwheat Flour contain 4.1 times more Sugars, 1.4 times more Fiber and 1.3 times more Protein than Yellow Corn Grain .
• Both Corn and Buckwheat Flour offer comparable quantities of Energy, Saturated Fat, Omega 3 and Carbohydrate per five ounces.