Comparing Nutrients in 7 ounces Corn Bran VS Buckwheat Flour

Macros Ratio

	Protein	Fat	Carbs
Corn Bran	9%	2%	89%
Buckwheat Flour	14%	8%	78%

Macro Nutrients

	Corn Bran	Buckwheat Flour	Recommended Dietary Allowance
Energy	15.3% 445kcal	23% 665kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.83g	6.34% 6.15g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	4.2% 1.34g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	8.8% 0.14g	1.6g per day for Men 19-50 years
Omega 6	4.76% 0.81g	10.2% 1.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	131% 170g	108% 140g	130g per day for Men 19-50 years
Sugars	0% 0g	7.1% 5.16g	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	% 3.37g	g per day for Men 19-50 years
Fiber	413% 157g	52.2% 20g	38g per day for Men 19-50 years
Protein	29.6% 16.6g	44.7% 25g	56g per day for Men 19-50 years

Vitamins

	Corn Bran	Buckwheat Flour	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.65% 0.02mg	69% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.43mg	76.3% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.2% 1.26mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.2% 0.3mg	89% 1.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	100% 30μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2% 7.94μg	26.8% 107μg	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	5.56% 0.83mg	4.23% 0.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	11.6% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Corn Bran	Buckwheat Flour	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	54.7% 0.49mg	114% 1.02mg	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	69.2% 5.54mg	101% 8.06mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	119% 498mg	420mg per day for Men 19-50 years
Manganese	12% 0.28mg	175% 4.03mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	197% 88.5μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	20.4% 143mg	96% 669mg	700mg per day for Men 19-50 years
Potassium	2.57% 87.3mg	33.7% 1145mg	3400mg per day for Men 19-50 years
Selenium	59.5% 32.7μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	0.25% 9.35g	0.6% 22g	3700g per day for Men 19-50 years

Nutrient Comparison: Corn Bran VS Buckwheat Flour per 7 oz

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

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

• 7 ounces of Corn Bran have 1.4 times more Vitamin B5 and 1.3 times more Vitamin E than Buckwheat Flour.
• While 7 oz of Whole-groat Buckwheat Flour contain 41.7 times more Vitamin B1, 1.9 times more Vitamin B2, 2.2 times more Vitamin B3, 3.8 times more Vitamin B6, 13.5 times more Vitamin B9 and 23.3 times more Vitamin K than Crude Corn Bran.
• 7 ounces of Corn Bran have insufficient amounts of Vitamin B1, Vitamin B9 and Vitamin K
• Both Crude Corn Bran as well as Whole-groat Buckwheat Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

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

• 7 ounces of Corn Bran have 2.9 times more Selenium than Buckwheat Flour.
• While 7 oz of Whole-groat Buckwheat Flour contain 2.1 times more Copper, 1.5 times more Iron, 3.9 times more Magnesium, 14.5 times more Manganese, 4.7 times more Phosphorus, 13.1 times more Potassium and 2 times more Zinc than Crude Corn Bran.
• Both Corn Bran and Buckwheat Flour contain similar levels of Calcium per seven ounces.
• 7 ounces of Corn Bran lack sufficient amounts of Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Corn Bran have 1.2 times more Carbohydrate and 7.9 times more Fiber than Buckwheat Flour.
• While 7 oz of Whole-groat Buckwheat Flour contain 1.5 times more Energy, 3.4 times more Fat, 5.2 times more Saturated Fat, 5.5 times more Omega 3, 2.1 times more Omega 6, more Sugars and 1.5 times more Protein than Crude Corn Bran.
• 7 ounces of Corn Bran provide inadequate amounts of Omega 3