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

Macros Ratio

	Protein	Fat	Carbs
Roasted Buckwheat	13%	7%	80%
Whole Yellow Corn Flour	7%	9%	84%

Macro Nutrients

	Roasted Buckwheat	Whole Yellow Corn Flour	Recommended Dietary Allowance
Energy	23.7% 687kcal	24.7% 716kcal	2900kcal per day for Men 19-50 years
Fat	5.54% 5.38g	7.9% 7.66g	97g per day for Men 19-50 years
Saturated Fat	3.67% 1.17g	3.37% 1.08g	32g per day for Men 19-50 years
Omega 3	7.7% 0.12g	6.57% 0.11g	1.6g per day for Men 19-50 years
Omega 6	8.94% 1.52g	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	114% 149g	117% 153g	130g per day for Men 19-50 years
Sugars	NA	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	NA	NA	g per day for Men 19-50 years
Fiber	53.8% 20.4g	38% 14.5g	38g per day for Men 19-50 years
Protein	41.6% 23.3g	24.6% 13.8g	56g per day for Men 19-50 years

Vitamins

	Roasted 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	37% 0.44mg	40.7% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.4% 0.54mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63.7% 10mg	23.6% 3.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.44mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	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	21% 83.3μg	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	NA	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Buckwheat	Whole Yellow Corn Flour	Recommended Dietary Allowance
Calcium	3.37% 33.7mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	138% 1.24mg	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	61.3% 4.9mg	59% 4.72mg	8mg per day for Men 19-50 years
Magnesium	104% 439mg	44% 185mg	420mg per day for Men 19-50 years
Manganese	140% 3.2mg	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	90% 633mg	77% 540mg	700mg per day for Men 19-50 years
Potassium	18.7% 635mg	18.4% 625mg	3400mg per day for Men 19-50 years
Selenium	30.3% 16.7μg	55.6% 30.6μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	43.7% 4.8mg	31.2% 3.43mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.59% 21.7g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Roasted 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 Roasted Buckwheat vs Whole Yellow Corn Flour:

• 7 ounces of Roasted Buckwheat have 3.4 times more Vitamin B2, 2.7 times more Vitamin B3, 1.9 times more Vitamin B5 and 1.7 times more Vitamin B9 than Whole Yellow Corn Flour.
• Both Roasted Buckwheat and Whole Yellow Corn Flour provide similar amounts of Vitamin B1 and Vitamin B6 per seven ounces.
• Both Roasted Buckwheat Groats as well as Whole-grain 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 Roasted Buckwheat vs Whole Yellow Corn Flour:

• 7 ounces of Roasted Buckwheat have 2.7 times more Copper, 2.4 times more Magnesium, 3.5 times more Manganese and 1.4 times more Zinc than Whole Yellow Corn Flour.
• While 7 oz of Whole-grain Yellow Corn Flour contain 1.8 times more Selenium than Roasted Buckwheat Groats.
• Both Roasted Buckwheat and Whole Yellow Corn Flour contain similar levels of Iron, Phosphorus and Potassium per seven ounces.
• Both Roasted 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 ounces of Roasted Buckwheat have 1.4 times more Fiber and 1.7 times more Protein than Whole Yellow Corn Flour.
• While 7 oz of Whole-grain Yellow Corn Flour contain 1.4 times more Fat and 2.2 times more Omega 6 than Roasted Buckwheat Groats.
• Both Roasted Buckwheat and Whole Yellow Corn Flour offer comparable quantities of Energy, Omega 3 and Carbohydrate per seven ounces.