Comparing Nutrients in 7 ounces Boiled Buckwheat VS Whole Yellow Corn Flour

Macros Ratio

	Protein	Fat	Carbs
Boiled Buckwheat	14%	6%	80%
Whole Yellow Corn Flour	7%	9%	84%

Macro Nutrients

	Boiled Buckwheat	Whole Yellow Corn Flour	Recommended Dietary Allowance
Energy	6.3% 183kcal	24.7% 716kcal	2900kcal per day for Men 19-50 years
Fat	1.27% 1.23g	7.9% 7.66g	97g per day for Men 19-50 years
Saturated Fat	0.83% 0.27g	3.37% 1.08g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	6.57% 0.11g	1.6g per day for Men 19-50 years
Omega 6	2.03% 0.35g	20% 3.4g	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	117% 153g	130g per day for Men 19-50 years
Sugars	2.46% 1.8g	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	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	38% 14.5g	38g per day for Men 19-50 years
Protein	12% 6.7g	24.6% 13.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Buckwheat	Whole 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	6.6% 0.079mg	40.7% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.95% 0.077mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	23.6% 3.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.2% 0.71mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.8% 0.15mg	56.5% 0.73mg	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	12.4% 49.6μg	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	Whole Yellow Corn Flour	Recommended Dietary Allowance
Calcium	1.4% 14mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	50.7% 0.46mg	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	59% 4.72mg	8mg per day for Men 19-50 years
Magnesium	24% 101mg	44% 185mg	420mg per day for Men 19-50 years
Manganese	34.8% 0.8mg	39.7% 0.91mg	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	77% 540mg	700mg per day for Men 19-50 years
Potassium	5.14% 175mg	18.4% 625mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	55.6% 30.6μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	31.2% 3.43mg	11mg per day for Men 19-50 years
Water	4.06% 150g	0.59% 21.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Buckwheat VS Whole Yellow Corn Flour per 7 oz

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

Lets compare vitamin content per 7 ounces of Boiled Buckwheat vs Whole Yellow Corn Flour:

• 7 oz of Whole-grain Yellow Corn Flour contain 6.2 times more Vitamin B1, 2.1 times more Vitamin B2, 2 times more Vitamin B3, 1.8 times more Vitamin B5, 4.8 times more Vitamin B6, 1.8 times more Vitamin B9 and 4.7 times more Vitamin E than Cooked Buckwheat Groats.
• 7 ounces of Boiled Buckwheat have insufficient amounts of Vitamin E
• Both Cooked Buckwheat Groats as well as Whole-grain Yellow Corn Flour 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 Whole Yellow Corn Flour:

• 7 ounces of Boiled Buckwheat have 6.9 times more Water than Whole Yellow Corn Flour.
• While 7 oz of Whole-grain Yellow Corn Flour contain 1.6 times more Copper, 3 times more Iron, 1.8 times more Magnesium, 3.9 times more Phosphorus, 3.6 times more Potassium, 7 times more Selenium and 2.8 times more Zinc than Cooked Buckwheat Groats.
• Both Boiled Buckwheat and Whole Yellow Corn Flour contain similar levels of Manganese per seven ounces.
• Both Cooked Buckwheat Groats as well as Whole-grain Yellow Corn Flour lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Whole-grain Yellow Corn Flour contain 3.9 times more Energy, 6.2 times more Fat, 3.8 times more Omega 3, 9.8 times more Omega 6, 3.9 times more Carbohydrate, 2.7 times more Fiber and 2.1 times more Protein than Cooked Buckwheat Groats.
• 7 ounces of Boiled Buckwheat provide inadequate amounts of Omega 3 and Omega 6