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

Macros Ratio

	Protein	Fat	Carbs
Whole Yellow Corn Flour	7%	9%	84%
Buckwheat Flour	14%	8%	78%

Macro Nutrients

	Whole Yellow Corn Flour	Buckwheat Flour	Recommended Dietary Allowance
Energy	24.7% 716kcal	23% 665kcal	2900kcal per day for Men 19-50 years
Fat	7.9% 7.66g	6.34% 6.15g	97g per day for Men 19-50 years
Saturated Fat	3.37% 1.08g	4.2% 1.34g	32g per day for Men 19-50 years
Omega 3	6.57% 0.11g	8.8% 0.14g	1.6g per day for Men 19-50 years
Omega 6	20% 3.4g	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	117% 153g	108% 140g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	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	38% 14.5g	52.2% 20g	38g per day for Men 19-50 years
Protein	24.6% 13.8g	44.7% 25g	56g per day for Men 19-50 years

Vitamins

	Whole Yellow Corn Flour	Buckwheat Flour	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.7% 0.49mg	69% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.6% 3.77mg	76.3% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.5% 0.73mg	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	12.4% 49.6μg	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

	Whole Yellow Corn Flour	Buckwheat Flour	Recommended Dietary Allowance
Calcium	1.4% 14mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	50.7% 0.46mg	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	59% 4.72mg	101% 8.06mg	8mg per day for Men 19-50 years
Magnesium	44% 185mg	119% 498mg	420mg per day for Men 19-50 years
Manganese	39.7% 0.91mg	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	77% 540mg	96% 669mg	700mg per day for Men 19-50 years
Potassium	18.4% 625mg	33.7% 1145mg	3400mg per day for Men 19-50 years
Selenium	55.6% 30.6μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	31.2% 3.43mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	0.59% 21.7g	0.6% 22g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Whole Yellow Corn Flour have 1.5 times more Vitamin B5 and 1.3 times more Vitamin E than Buckwheat Flour.
• While 7 oz of Whole-groat Buckwheat Flour contain 1.7 times more Vitamin B1, 2.4 times more Vitamin B2, 3.2 times more Vitamin B3, 1.6 times more Vitamin B6, 2.2 times more Vitamin B9 and 23.3 times more Vitamin K than Whole-grain Yellow Corn Flour.
• 7 ounces of Whole Yellow Corn Flour have insufficient amounts of Vitamin K
• Both Whole-grain Yellow Corn Flour 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 Whole Yellow Corn Flour vs Buckwheat Flour:

• 7 ounces of Whole Yellow Corn Flour have 2.7 times more Selenium than Buckwheat Flour.
• While 7 oz of Whole-groat Buckwheat Flour contain 5.9 times more Calcium, 2.2 times more Copper, 1.7 times more Iron, 2.7 times more Magnesium, 4.4 times more Manganese, 1.8 times more Potassium and 1.8 times more Zinc than Whole-grain Yellow Corn Flour.
• Both Whole Yellow Corn Flour and Buckwheat Flour contain similar levels of Phosphorus per seven ounces.
• 7 ounces of Whole Yellow Corn Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Whole Yellow Corn Flour have 1.2 times more Fat and 1.9 times more Omega 6 than Buckwheat Flour.
• While 7 oz of Whole-groat Buckwheat Flour contain 1.3 times more Omega 3, 4.1 times more Sugars, 1.4 times more Fiber and 1.8 times more Protein than Whole-grain Yellow Corn Flour.
• Both Whole Yellow Corn Flour and Buckwheat Flour offer comparable quantities of Energy and Carbohydrate per seven ounces.