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

Macros Ratio

	Protein	Fat	Carbs
Roasted Buckwheat	13%	7%	80%
Whole Yellow Corn Flour	7%	9%	84%

Macro Nutrients

	Roasted Buckwheat	Whole Yellow Corn Flour	Recommended Dietary Allowance
Energy	12% 346kcal	12.4% 361kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.7g	3.98% 3.86g	97g per day for Men 19-50 years
Saturated Fat	1.85% 0.59g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	3.88% 0.062g	3.3% 0.053g	1.6g per day for Men 19-50 years
Omega 6	4.5% 0.77g	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	57.7% 75g	59% 77g	130g per day for Men 19-50 years
Sugars	NA	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	NA	NA	g per day for Men 19-50 years
Fiber	27% 10.3g	19.2% 7.3g	38g per day for Men 19-50 years
Protein	21% 11.7g	12.4% 6.93g	56g per day for Men 19-50 years

Vitamins

	Roasted Buckwheat	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	18.7% 0.22mg	20.5% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	6.15% 0.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.14mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.6% 1.23mg	13% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	28.5% 0.37mg	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	10.5% 42μg	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	NA	2.8% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.25% 0.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Buckwheat	Whole Yellow Corn Flour	Recommended Dietary Allowance
Calcium	1.7% 17mg	0.7% 7mg	1000mg per day for Men 19-50 years
Copper	69.3% 0.62mg	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	31% 2.47mg	29.8% 2.38mg	8mg per day for Men 19-50 years
Magnesium	52.6% 221mg	22% 93mg	420mg per day for Men 19-50 years
Manganese	70.3% 1.6mg	20% 0.46mg	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	45.6% 319mg	39% 272mg	700mg per day for Men 19-50 years
Potassium	9.4% 320mg	9.26% 315mg	3400mg per day for Men 19-50 years
Selenium	15.3% 8.4μg	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	22% 2.42mg	15.7% 1.73mg	11mg per day for Men 19-50 years
Water	0.23% 8.4g	0.29% 11g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 100 g of Roasted Buckwheat 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 Roasted Buckwheat vs Whole Yellow Corn Flour:

• 100 grams of Roasted Buckwheat have 3.4 times more Vitamin B2, 2.7 times more Vitamin B3, 1.9 times more Vitamin B5 and 1.7 times more Vitamin B9 than Whole Yellow Corn Flour.
• Both Roasted Buckwheat and Whole Yellow Corn Flour provide similar amounts of Vitamin B1 and Vitamin B6 per 100 grams.
• Both Roasted Buckwheat Groats 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 Roasted Buckwheat vs Whole Yellow Corn Flour:

• 100 grams of Roasted Buckwheat have 2.7 times more Copper, 2.4 times more Magnesium, 3.5 times more Manganese and 1.4 times more Zinc than Whole Yellow Corn Flour.
• While 100 g of Whole-grain Yellow Corn Flour contain 1.8 times more Selenium than Roasted Buckwheat Groats.
• Both Roasted Buckwheat and Whole Yellow Corn Flour contain similar levels of Iron, Phosphorus and Potassium per 100 grams.
• Both Roasted Buckwheat Groats as well as Whole-grain Yellow Corn Flour lack sufficient amounts of Calcium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Roasted Buckwheat have 1.4 times more Fiber and 1.7 times more Protein than Whole Yellow Corn Flour.
• While 100 g of Whole-grain Yellow Corn Flour contain 1.4 times more Fat and 2.2 times more Omega 6 than Roasted Buckwheat Groats.
• Both Roasted Buckwheat and Whole Yellow Corn Flour offer comparable quantities of Energy, Omega 3 and Carbohydrate per 100 grams.