Comparing Nutrients in 7 ounces Corn VS Buckwheat Flour

Macros Ratio

	Protein	Fat	Carbs
Corn	10%	11%	79%
Buckwheat Flour	14%	8%	78%

Macro Nutrients

	Corn	Buckwheat Flour	Recommended Dietary Allowance
Energy	25% 724kcal	23% 665kcal	2900kcal per day for Men 19-50 years
Fat	9.7% 9.4g	6.34% 6.15g	97g per day for Men 19-50 years
Saturated Fat	4.14% 1.32g	4.2% 1.34g	32g per day for Men 19-50 years
Omega 3	8.06% 0.13g	8.8% 0.14g	1.6g per day for Men 19-50 years
Omega 6	24.5% 4.16g	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	113% 147g	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	33.4% 18.7g	44.7% 25g	56g per day for Men 19-50 years

Vitamins

	Corn	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	63.7% 0.76mg	69% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.7% 0.4mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	76.3% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.84mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.23mg	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	9.43% 37.7μg	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	6.5% 0.97mg	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	Buckwheat Flour	Recommended Dietary Allowance
Calcium	1.4% 14mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	69.2% 0.62mg	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	67.2% 5.38mg	101% 8.06mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	119% 498mg	420mg per day for Men 19-50 years
Manganese	42% 0.96mg	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	59.5% 417mg	96% 669mg	700mg per day for Men 19-50 years
Potassium	16.8% 570mg	33.7% 1145mg	3400mg per day for Men 19-50 years
Selenium	56% 30.8μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	4.63% 69.5mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	0.56% 20.6g	0.6% 22g	3700g per day for Men 19-50 years

Nutrient Comparison: Corn VS Buckwheat Flour per 7 oz

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

• 7 ounces of Corn have 1.5 times more Vitamin E than Buckwheat Flour.
• While 7 oz of Whole-groat Buckwheat Flour contain 1.7 times more Vitamin B3, 2.8 times more Vitamin B9 and 23.3 times more Vitamin K than Yellow Corn Grain .
• Both Corn and Buckwheat Flour provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin B6 per seven ounces.
• 7 ounces of Corn have insufficient amounts of Vitamin K
• Both Yellow Corn Grain 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 vs Buckwheat Flour:

• 7 ounces of Corn have 2.7 times more Selenium and 3.2 times more Sodium than Buckwheat Flour.
• While 7 oz of Whole-groat Buckwheat Flour contain 5.9 times more Calcium, 1.6 times more Copper, 1.5 times more Iron, 2 times more Magnesium, 4.2 times more Manganese, 1.6 times more Phosphorus, 2 times more Potassium and 1.4 times more Zinc than Yellow Corn Grain .
• 7 ounces of Corn lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Corn have 1.5 times more Fat and 2.4 times more Omega 6 than Buckwheat Flour.
• While 7 oz of Whole-groat Buckwheat Flour contain 4.1 times more Sugars, 1.4 times more Fiber and 1.3 times more Protein than Yellow Corn Grain .
• Both Corn and Buckwheat Flour offer comparable quantities of Energy, Saturated Fat, Omega 3 and Carbohydrate per seven ounces.