Comparing Nutrients in 7 ounces Buckwheat Flour VS White Corn

Macros Ratio

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

Macro Nutrients

	Buckwheat Flour	White Corn	Recommended Dietary Allowance
Energy	23% 665kcal	25% 724kcal	2900kcal per day for Men 19-50 years
Fat	6.34% 6.15g	9.7% 9.4g	97g per day for Men 19-50 years
Saturated Fat	4.2% 1.34g	4.14% 1.32g	32g per day for Men 19-50 years
Omega 3	8.8% 0.14g	8.06% 0.13g	1.6g per day for Men 19-50 years
Omega 6	10.2% 1.74g	24.5% 4.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	108% 140g	113% 147g	130g per day for Men 19-50 years
Sugars	7.1% 5.16g	NA	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	NA	38g per day for Men 19-50 years
Protein	44.7% 25g	33.4% 18.7g	56g per day for Men 19-50 years

Vitamins

	Buckwheat Flour	White Corn	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69% 0.83mg	63.7% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	30.7% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.3% 12.2mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	17% 0.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89% 1.15mg	95% 1.23mg	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	NA	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Buckwheat Flour	White Corn	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	114% 1.02mg	69.2% 0.62mg	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	67.2% 5.38mg	8mg per day for Men 19-50 years
Magnesium	119% 498mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	175% 4.03mg	42% 0.96mg	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	59.5% 417mg	700mg per day for Men 19-50 years
Potassium	33.7% 1145mg	16.8% 570mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	56% 30.8μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	4.63% 69.5mg	1500mg per day for Men 19-50 years
Zinc	56.3% 6.2mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	0.6% 22g	0.56% 20.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Buckwheat Flour VS White Corn per 7 oz

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

Lets compare vitamin content per 7 ounces of Buckwheat Flour vs White Corn:

• 7 ounces of Buckwheat Flour have 1.7 times more Vitamin B3 than White Corn.
• Both Buckwheat Flour and White Corn provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin B6 per seven ounces.
• Both Whole-groat Buckwheat Flour as well as White Corn Grain 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 White Corn:

• 7 ounces of Buckwheat Flour have 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 White Corn.
• While 7 oz of White Corn Grain contain 2.7 times more Selenium and 3.2 times more Sodium than Whole-groat Buckwheat Flour.
• 7 ounces of White Corn lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Buckwheat Flour have 1.3 times more Protein than White Corn.
• While 7 oz of White Corn Grain contain 1.5 times more Fat and 2.4 times more Omega 6 than Whole-groat Buckwheat Flour.
• Both Buckwheat Flour and White Corn offer comparable quantities of Energy, Saturated Fat, Omega 3 and Carbohydrate per seven ounces.