Comparing Nutrients in 14 ounces Broccoli VS Boiled Buckwheat

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Boiled Buckwheat	14%	6%	80%

Macro Nutrients

	Broccoli	Boiled Buckwheat	Recommended Dietary Allowance
Energy	4.65% 135kcal	12.6% 365kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	2.54% 2.46g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	1.66% 0.53g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	3.47% 0.056g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	4.06% 0.69g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.3% 26.4g	61% 79g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	4.93% 3.57g	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	3.72% 2.7g	0.55% 0.4g	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	% 1.94g	% 0.79g	g per day for Men 19-50 years
Sucrose	% 0.4g	% 1.6g	g per day for Men 19-50 years
Fiber	27% 10.3g	28.2% 10.7g	38g per day for Men 19-50 years
Protein	20% 11g	24% 13.4g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Boiled Buckwheat	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	23.3% 3.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.5% 2.27mg	28.5% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	23.5% 0.31mg	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	62.5% 250μg	14% 55.6μg	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	393% 354mg	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	20.6% 3.1mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	6.3% 7.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Boiled Buckwheat	Recommended Dietary Allowance
Calcium	18.7% 187mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	64.4% 0.58mg	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	36.2% 2.9mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	48% 202mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	69.5% 1.6mg	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	37.4% 262mg	39.7% 278mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	10.3% 349mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	16% 8.73μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	22% 2.42mg	11mg per day for Men 19-50 years
Water	9.58% 354g	8.1% 300g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Broccoli vs Boiled Buckwheat:

• Raw Broccoli has more Vitamin A, 1.8 times more Vitamin B1, 3 times more Vitamin B2, 1.6 times more Vitamin B5, 2.3 times more Vitamin B6, 4.5 times more Vitamin B9, more Vitamin C, 8.7 times more Vitamin E and 53.5 times more Vitamin K than Cooked Buckwheat Groats.
• While Cooked Buckwheat Groats contain 1.5 times more Vitamin B3 than Raw Broccoli.
• Both Raw Broccoli as well as Cooked Buckwheat Groats have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Broccoli vs Boiled Buckwheat:

• Raw Broccoli has 6.7 times more Calcium, 3.6 times more Potassium and 8.3 times more Sodium than Cooked Buckwheat Groats.
• While Cooked Buckwheat Groats contain 3 times more Copper, 2.4 times more Magnesium, 1.9 times more Manganese and 1.5 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Cooked Buckwheat Groats have similar amounts of Iron, Phosphorus, Selenium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Broccoli has 4.5 times more Omega 3 and 1.9 times more Sugars than Cooked Buckwheat Groats.
• While Cooked Buckwheat Groats contain 2.7 times more Energy, 3.6 times more Omega 6 and 3 times more Carbohydrate than Raw Broccoli.
• Both Raw Broccoli and Cooked Buckwheat Groats have similar amounts of Fiber and Protein per 14 oz.
• Both Raw Broccoli as well as Cooked Buckwheat Groats have insufficient amounts of Fat, Cholesterol, Fructose, Glucose and Sucrose in 14 oz.