Comparing Nutrients in 100 grams Boiled Buckwheat VS Whole Blue Corn Flour

Macros Ratio

	Protein	Fat	Carbs
Boiled Buckwheat	14%	6%	80%
Whole Blue Corn Flour	9%	12%	79%

Macro Nutrients

	Boiled Buckwheat	Whole Blue Corn Flour	Recommended Dietary Allowance
Energy	3.17% 92kcal	12.6% 364kcal	2900kcal per day for Men 19-50 years
Fat	0.64% 0.62g	5.25% 5.1g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	NA	32g per day for Men 19-50 years
Omega 3	0.88% 0.014g	NA	1.6g per day for Men 19-50 years
Omega 6	1.02% 0.17g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	15.3% 20g	57% 74g	130g per day for Men 19-50 years
Sugars	1.24% 0.9g	NA	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	22% 8.4g	38g per day for Men 19-50 years
Protein	6.04% 3.38g	15.6% 8.75g	56g per day for Men 19-50 years

Vitamins

	Boiled Buckwheat	Whole Blue Corn Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.33% 0.04mg	13.3% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3% 0.039mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.88% 0.94mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.2% 0.36mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.92% 0.077mg	36% 0.47mg	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.6% 0.09mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.9μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Buckwheat	Whole Blue Corn Flour	Recommended Dietary Allowance
Calcium	0.7% 7mg	0.5% 5mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	17% 0.15mg	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	21.8% 1.74mg	8mg per day for Men 19-50 years
Magnesium	12% 51mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	17.5% 0.4mg	23.5% 0.54mg	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	37.6% 263mg	700mg per day for Men 19-50 years
Potassium	2.6% 88mg	11.2% 381mg	3400mg per day for Men 19-50 years
Selenium	4% 2.2μg	4% 2.2μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	5.55% 0.61mg	20.4% 2.24mg	11mg per day for Men 19-50 years
Water	2.04% 75.6g	0.29% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Buckwheat VS Whole Blue Corn Flour per 100 g

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

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

• 100 g of Whole-grain Blue Corn Flour contain 4 times more Vitamin B1, 5.9 times more Vitamin B2, 2.8 times more Vitamin B3, 1.5 times more Vitamin B5 and 6.1 times more Vitamin B6 than Cooked Buckwheat Groats.

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

• 100 grams of Boiled Buckwheat have 7 times more Water than Whole Blue Corn Flour.
• While 100 g of Whole-grain Blue Corn Flour contain 2.2 times more Iron, 2.2 times more Magnesium, 1.3 times more Manganese, 3.8 times more Phosphorus, 4.3 times more Potassium and 3.7 times more Zinc than Cooked Buckwheat Groats.
• Both Boiled Buckwheat and Whole Blue Corn Flour contain similar levels of Copper and Selenium per 100 grams.
• Both Cooked Buckwheat Groats as well as Whole-grain Blue Corn Flour lack sufficient amounts of Calcium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Whole-grain Blue Corn Flour contain 4 times more Energy, 8.2 times more Fat, 3.7 times more Carbohydrate, 3.1 times more Fiber and 2.6 times more Protein than Cooked Buckwheat Groats.