Comparing Nutrients in 5 ounces Corn VS Boiled Buckwheat

Macros Ratio

	Protein	Fat	Carbs
Corn	10%	11%	79%
Boiled Buckwheat	14%	6%	80%

Macro Nutrients

	Corn	Boiled Buckwheat	Recommended Dietary Allowance
Energy	18% 517kcal	4.5% 130kcal	2900kcal per day for Men 19-50 years
Fat	6.93% 6.7g	0.91% 0.88g	97g per day for Men 19-50 years
Saturated Fat	2.95% 0.95g	0.59% 0.19g	32g per day for Men 19-50 years
Omega 3	5.76% 0.092g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	17.5% 2.97g	1.45% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81% 105g	21.7% 28.3g	130g per day for Men 19-50 years
Sugars	1.25% 0.91g	1.76% 1.28g	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	0.2% 0.14g	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	% 0.28g	g per day for Men 19-50 years
Sucrose	NA	% 0.57g	g per day for Men 19-50 years
Fiber	27.2% 10.3g	10% 3.83g	38g per day for Men 19-50 years
Protein	24% 13.4g	8.56% 4.8g	56g per day for Men 19-50 years

Vitamins

	Corn	Boiled Buckwheat	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	4.72% 0.057mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.28mg	4.25% 0.055mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.14mg	8.33% 1.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	10% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68% 0.88mg	8.4% 0.11mg	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	6.73% 27μg	4.96% 20μg	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	0.85% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	2.24% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Corn	Boiled Buckwheat	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	49.5% 0.45mg	23% 0.21mg	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	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	17.2% 72.3mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	25% 0.57mg	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	42.5% 298mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	12% 407mg	3.67% 125mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	5.67% 3.1μg	55μg per day for Men 19-50 years
Sodium	3.3% 49.6mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	28.5% 3.13mg	7.86% 0.86mg	11mg per day for Men 19-50 years
Water	0.4% 14.7g	2.9% 107g	3700g per day for Men 19-50 years

Nutrient Comparison: Corn VS Boiled Buckwheat per 5 oz

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

Lets compare vitamin content per 5 ounces of Corn vs Boiled Buckwheat:

• 5 ounces of Corn have 9.6 times more Vitamin B1, 5.2 times more Vitamin B2, 3.9 times more Vitamin B3, 8.1 times more Vitamin B6, 1.4 times more Vitamin B9 and 5.4 times more Vitamin E than Boiled Buckwheat.
• Both Corn and Boiled Buckwheat provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Boiled Buckwheat have insufficient amounts of Vitamin E
• Both Yellow Corn Grain as well as Cooked Buckwheat Groats have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Corn vs Boiled Buckwheat:

• 5 ounces of Corn have 2.2 times more Copper, 3.4 times more Iron, 2.5 times more Magnesium, 1.2 times more Manganese, 3 times more Phosphorus, 3.3 times more Potassium, 7 times more Selenium, 8.8 times more Sodium and 3.6 times more Zinc than Boiled Buckwheat.
• While 5 oz of Cooked Buckwheat Groats contain 7.3 times more Water than Yellow Corn Grain .
• Both Yellow Corn Grain as well as Cooked Buckwheat Groats lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Corn have 4 times more Energy, 7.6 times more Fat, 5 times more Saturated Fat, 4.6 times more Omega 3, 12.1 times more Omega 6, 3.7 times more Carbohydrate, 2.7 times more Fiber and 2.8 times more Protein than Boiled Buckwheat.
• 5 ounces of Boiled Buckwheat provide inadequate amounts of Omega 3 and Omega 6