Comparing Nutrients in 7 ounces Buckwheat Flour VS Degermed yellow Corn flour

Macros Ratio

	Protein	Fat	Carbs
Buckwheat Flour	14%	8%	78%
Degermed yellow Corn flour	6%	3%	91%

Macro Nutrients

	Buckwheat Flour	Degermed yellow Corn flour	Recommended Dietary Allowance
Energy	23% 665kcal	25.7% 744kcal	2900kcal per day for Men 19-50 years
Fat	6.34% 6.15g	2.84% 2.76g	97g per day for Men 19-50 years
Saturated Fat	4.2% 1.34g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	8.8% 0.14g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	10.2% 1.74g	7.86% 1.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	108% 140g	126% 164g	130g per day for Men 19-50 years
Sugars	7.1% 5.16g	1.75% 1.27g	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	% 3.37g	NA	g per day for Men 19-50 years
Fiber	52.2% 20g	9.92% 3.77g	38g per day for Men 19-50 years
Protein	44.7% 25g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Buckwheat Flour	Degermed yellow Corn flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69% 0.83mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.3% 12.2mg	33% 5.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	2.06% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89% 1.15mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	100% 30μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	26.8% 107μg	24% 95μg	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	4.23% 0.64mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Buckwheat Flour	Degermed yellow Corn flour	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	114% 1.02mg	31.3% 0.28mg	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	101% 8.06mg	22.6% 1.8mg	8mg per day for Men 19-50 years
Magnesium	119% 498mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	175% 4.03mg	4.83% 0.11mg	2.3mg per day for Men 19-50 years
Molybdenum	197% 88.5μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	96% 669mg	17% 119mg	700mg per day for Men 19-50 years
Potassium	33.7% 1145mg	5.25% 179mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	56.3% 6.2mg	6.68% 0.73mg	11mg per day for Men 19-50 years
Water	0.6% 22g	0.53% 19.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Buckwheat Flour VS Degermed yellow Corn flour per 7 oz

Compare the macro and micronutrient content in 7 oz of Buckwheat Flour versus 7 oz of Degermed yellow Corn flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Buckwheat Flour vs Degermed yellow Corn flour:

• 7 ounces of Buckwheat Flour have 5.6 times more Vitamin B1, 3.3 times more Vitamin B2, 2.3 times more Vitamin B3, 8.5 times more Vitamin B5, 6 times more Vitamin B6, 2.1 times more Vitamin E and 23.3 times more Vitamin K than Degermed yellow Corn flour.
• Both Buckwheat Flour and Degermed yellow Corn flour provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Degermed yellow Corn flour have insufficient amounts of Vitamin B5, Vitamin E and Vitamin K
• Both Whole-groat Buckwheat Flour as well as Degermed yellow Corn flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Buckwheat Flour vs Degermed yellow Corn flour:

• 7 ounces of Buckwheat Flour have 20.5 times more Calcium, 3.6 times more Copper, 4.5 times more Iron, 13.9 times more Magnesium, 36.3 times more Manganese, 5.6 times more Phosphorus, 6.4 times more Potassium and 8.4 times more Zinc than Degermed yellow Corn flour.
• While 7 oz of Degermed yellow Corn flour contain 1.4 times more Selenium than Whole-groat Buckwheat Flour.
• 7 ounces of Degermed yellow Corn flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Buckwheat Flour have 2.2 times more Fat, 4 times more Saturated Fat, 3.2 times more Omega 3, 1.3 times more Omega 6, 4.1 times more Sugars, 5.3 times more Fiber and 2.3 times more Protein than Degermed yellow Corn flour.
• Both Buckwheat Flour and Degermed yellow Corn flour offer comparable quantities of Energy and Carbohydrate per seven ounces.
• 7 ounces of Degermed yellow Corn flour provide inadequate amounts of Omega 3