Comparing Nutrients in 100 grams Boiled Buckwheat VS Corn Bran

Macros Ratio

	Protein	Fat	Carbs
Boiled Buckwheat	14%	6%	80%
Corn Bran	9%	2%	89%

Macro Nutrients

	Boiled Buckwheat	Corn Bran	Recommended Dietary Allowance
Energy	3.17% 92kcal	7.72% 224kcal	2900kcal per day for Men 19-50 years
Fat	0.64% 0.62g	0.95% 0.92g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	0.88% 0.014g	0.81% 0.013g	1.6g per day for Men 19-50 years
Omega 6	1.02% 0.17g	2.4% 0.41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.3% 20g	66% 85.6g	130g per day for Men 19-50 years
Sugars	1.24% 0.9g	0% 0g	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	0.14% 0.1g	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	% 0.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.4g	NA	g per day for Men 19-50 years
Fiber	7.1% 2.7g	208% 79g	38g per day for Men 19-50 years
Protein	6.04% 3.38g	15% 8.36g	56g per day for Men 19-50 years

Vitamins

	Boiled Buckwheat	Corn Bran	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.33% 0.04mg	0.83% 0.01mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3% 0.039mg	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.88% 0.94mg	17% 2.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.2% 0.36mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.92% 0.077mg	11.7% 0.15mg	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	3.5% 14μg	1% 4μg	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	0.6% 0.09mg	2.8% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.9μg	0.25% 0.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Buckwheat	Corn Bran	Recommended Dietary Allowance
Calcium	0.7% 7mg	4.2% 42mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	27.6% 0.25mg	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	10% 0.8mg	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	12% 51mg	15.2% 64mg	420mg per day for Men 19-50 years
Manganese	17.5% 0.4mg	6.1% 0.14mg	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	10% 70mg	10.3% 72mg	700mg per day for Men 19-50 years
Potassium	2.6% 88mg	1.3% 44mg	3400mg per day for Men 19-50 years
Selenium	4% 2.2μg	30% 16.5μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	0.47% 7mg	1500mg per day for Men 19-50 years
Zinc	5.55% 0.61mg	14% 1.56mg	11mg per day for Men 19-50 years
Water	2.04% 75.6g	0.13% 4.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Buckwheat VS Corn Bran per 100 g

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

Lets compare vitamin content per 100 grams of Boiled Buckwheat vs Corn Bran:

• 100 grams of Boiled Buckwheat have 4 times more Vitamin B1 and 3.5 times more Vitamin B9 than Corn Bran.
• While 100 g of Crude Corn Bran contain 2.6 times more Vitamin B2, 2.9 times more Vitamin B3, 1.8 times more Vitamin B5, 2 times more Vitamin B6 and 4.7 times more Vitamin E than Cooked Buckwheat Groats.
• 100 grams of Boiled Buckwheat have insufficient amounts of Vitamin E
• 100 grams of Corn Bran have insufficient amounts of Vitamin B1 and Vitamin B9
• Both Cooked Buckwheat Groats as well as Crude Corn Bran have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Boiled Buckwheat vs Corn Bran:

• 100 grams of Boiled Buckwheat have 2.9 times more Manganese, 2 times more Potassium and 16.1 times more Water than Corn Bran.
• While 100 g of Crude Corn Bran contain 6 times more Calcium, 1.7 times more Copper, 3.5 times more Iron, 1.3 times more Magnesium, 7.5 times more Selenium and 2.6 times more Zinc than Cooked Buckwheat Groats.
• Both Boiled Buckwheat and Corn Bran contain similar levels of Phosphorus per 100 grams.
• 100 grams of Boiled Buckwheat lack sufficient amounts of Calcium
• 100 grams of Corn Bran lack sufficient amounts of Potassium

Comparison of macro-nutrients per 100 grams:

• 100 g of Crude Corn Bran contain 2.4 times more Energy, 2.3 times more Omega 6, 4.3 times more Carbohydrate, 29.3 times more Fiber and 2.5 times more Protein than Cooked Buckwheat Groats.
• 100 grams of Boiled Buckwheat provide inadequate amounts of Omega 6
• Both Cooked Buckwheat Groats as well as Crude Corn Bran provide inadequate amounts of Omega 3 in 100 grams.