Comparing Nutrients in 7 ounces Boiled Buckwheat VS Corn Bran

Macros Ratio

	Protein	Fat	Carbs
Boiled Buckwheat	14%	6%	80%
Corn Bran	9%	2%	89%

Macro Nutrients

	Boiled Buckwheat	Corn Bran	Recommended Dietary Allowance
Energy	6.3% 183kcal	15.3% 445kcal	2900kcal per day for Men 19-50 years
Fat	1.27% 1.23g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	0.83% 0.27g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	2.03% 0.35g	4.76% 0.81g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.4% 39.6g	131% 170g	130g per day for Men 19-50 years
Sugars	2.46% 1.8g	0% 0g	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	0.27% 0.2g	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 0.79g	NA	g per day for Men 19-50 years
Fiber	14% 5.36g	413% 157g	38g per day for Men 19-50 years
Protein	12% 6.7g	29.6% 16.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Buckwheat	Corn Bran	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	1.65% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.95% 0.077mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	34% 5.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.2% 0.71mg	25.2% 1.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.8% 0.15mg	23.2% 0.3mg	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	6.95% 27.8μg	2% 7.94μg	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	1.2% 0.18mg	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Buckwheat	Corn Bran	Recommended Dietary Allowance
Calcium	1.4% 14mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	54.7% 0.49mg	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	20% 1.6mg	69.2% 5.54mg	8mg per day for Men 19-50 years
Magnesium	24% 101mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	34.8% 0.8mg	12% 0.28mg	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	20% 139mg	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	5.14% 175mg	2.57% 87.3mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	59.5% 32.7μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	4.06% 150g	0.25% 9.35g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Buckwheat VS Corn Bran per 7 oz

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

Lets compare vitamin content per 7 ounces of Boiled Buckwheat vs Corn Bran:

• 7 ounces of Boiled Buckwheat have 4 times more Vitamin B1 and 3.5 times more Vitamin B9 than Corn Bran.
• While 7 oz of Crude Corn Bran contain 2.6 times more Vitamin B2, 2.9 times more Vitamin B3, 1.8 times more Vitamin B5, 2 times more Vitamin B6 and 4.7 times more Vitamin E than Cooked Buckwheat Groats.
• 7 ounces of Boiled Buckwheat have insufficient amounts of Vitamin E
• 7 ounces of Corn Bran have insufficient amounts of Vitamin B1 and Vitamin B9
• Both Cooked Buckwheat Groats as well as Crude Corn Bran have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Boiled Buckwheat vs Corn Bran:

• 7 ounces of Boiled Buckwheat have 2.9 times more Manganese, 2 times more Potassium and 16.1 times more Water than Corn Bran.
• While 7 oz of Crude Corn Bran contain 6 times more Calcium, 1.7 times more Copper, 3.5 times more Iron, 1.3 times more Magnesium, 7.5 times more Selenium and 2.6 times more Zinc than Cooked Buckwheat Groats.
• Both Boiled Buckwheat and Corn Bran contain similar levels of Phosphorus per seven ounces.
• 7 ounces of Boiled Buckwheat lack sufficient amounts of Calcium
• 7 ounces of Corn Bran lack sufficient amounts of Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Crude Corn Bran contain 2.4 times more Energy, 2.3 times more Omega 6, 4.3 times more Carbohydrate, 29.3 times more Fiber and 2.5 times more Protein than Cooked Buckwheat Groats.
• 7 ounces of Boiled Buckwheat provide inadequate amounts of Omega 6
• Both Cooked Buckwheat Groats as well as Crude Corn Bran provide inadequate amounts of Omega 3 in seven ounces.