Comparing Nutrients in 100 grams Corn Bran VS Boiled Buckwheat

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

Nutrient Comparison: Corn Bran VS Boiled Buckwheat per 100 g

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

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

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

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

• 100 grams of Corn Bran have 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 Boiled Buckwheat.
• While 100 g of Cooked Buckwheat Groats contain 2.9 times more Manganese, 2 times more Potassium and 16.1 times more Water than Crude Corn Bran.
• Both Corn Bran and Boiled Buckwheat contain similar levels of Phosphorus per 100 grams.
• 100 grams of Corn Bran lack sufficient amounts of Potassium
• 100 grams of Boiled Buckwheat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Corn Bran have 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 Boiled Buckwheat.
• 100 grams of Boiled Buckwheat provide inadequate amounts of Omega 6
• Both Crude Corn Bran as well as Cooked Buckwheat Groats provide inadequate amounts of Omega 3 in 100 grams.