Comparing Nutrients in 100 grams Buckwheat Flour VS Whole Yellow Corn Flour

Macros Ratio

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

Macro Nutrients

	Buckwheat Flour	Whole Yellow Corn Flour	Recommended Dietary Allowance
Energy	11.6% 335kcal	12.4% 361kcal	2900kcal per day for Men 19-50 years
Fat	3.2% 3.1g	3.98% 3.86g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.68g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	4.44% 0.071g	3.3% 0.053g	1.6g per day for Men 19-50 years
Omega 6	5.16% 0.88g	10% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.3% 70.6g	59% 77g	130g per day for Men 19-50 years
Sugars	3.6% 2.6g	0.88% 0.64g	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	% 1.7g	NA	g per day for Men 19-50 years
Fiber	26.3% 10g	19.2% 7.3g	38g per day for Men 19-50 years
Protein	22.5% 12.6g	12.4% 6.93g	56g per day for Men 19-50 years

Vitamins

	Buckwheat Flour	Whole Yellow Corn Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.22% 11μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.8% 0.42mg	20.5% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	6.15% 0.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.4% 6.15mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.8% 0.44mg	13% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44.8% 0.58mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	50.3% 15μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13.5% 54μg	6.25% 25μg	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	2.13% 0.32mg	2.8% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.83% 7μg	0.25% 0.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Buckwheat Flour	Whole Yellow Corn Flour	Recommended Dietary Allowance
Calcium	4.1% 41mg	0.7% 7mg	1000mg per day for Men 19-50 years
Copper	57.2% 0.52mg	25.6% 0.23mg	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	50.8% 4.06mg	29.8% 2.38mg	8mg per day for Men 19-50 years
Magnesium	59.8% 251mg	22% 93mg	420mg per day for Men 19-50 years
Manganese	88.3% 2.03mg	20% 0.46mg	2.3mg per day for Men 19-50 years
Molybdenum	99% 44.6μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	48% 337mg	39% 272mg	700mg per day for Men 19-50 years
Potassium	17% 577mg	9.26% 315mg	3400mg per day for Men 19-50 years
Selenium	10.4% 5.7μg	28% 15.4μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	28.4% 3.12mg	15.7% 1.73mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.29% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Buckwheat Flour VS Whole Yellow Corn Flour per 100 g

Compare the macro and micronutrient content in 100 g of Buckwheat Flour versus 100 g of Whole Yellow Corn Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Buckwheat Flour vs Whole Yellow Corn Flour:

• 100 grams of Buckwheat Flour have 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 Yellow Corn Flour.
• While 100 g of Whole-grain Yellow Corn Flour contain 1.5 times more Vitamin B5 and 1.3 times more Vitamin E than Whole-groat Buckwheat Flour.
• 100 grams of Whole Yellow Corn Flour have insufficient amounts of Vitamin K
• Both Whole-groat Buckwheat Flour as well as Whole-grain Yellow Corn Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Buckwheat Flour vs Whole Yellow Corn Flour:

• 100 grams of Buckwheat Flour have 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, 1.2 times more Phosphorus, 1.8 times more Potassium and 1.8 times more Zinc than Whole Yellow Corn Flour.
• While 100 g of Whole-grain Yellow Corn Flour contain 2.7 times more Selenium than Whole-groat Buckwheat Flour.
• 100 grams of Whole Yellow Corn Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Buckwheat Flour have 1.2 times more Saturated Fat, 1.3 times more Omega 3, 4.1 times more Sugars, 1.4 times more Fiber and 1.8 times more Protein than Whole Yellow Corn Flour.
• While 100 g of Whole-grain Yellow Corn Flour contain 1.9 times more Omega 6 than Whole-groat Buckwheat Flour.
• Both Buckwheat Flour and Whole Yellow Corn Flour offer comparable quantities of Energy, Fat and Carbohydrate per 100 grams.