Comparing Nutrients in 14 ounces Boiled Buckwheat VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled Buckwheat	14%	6%	80%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Boiled Buckwheat	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	12.6% 365kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	2.54% 2.46g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	1.66% 0.53g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	4.06% 0.69g	0.3% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	4.93% 3.57g	8.05% 5.83g	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	0.55% 0.4g	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	% 0.79g	NA	g per day for Men 19-50 years
Sucrose	% 1.6g	NA	g per day for Men 19-50 years
Fiber	28.2% 10.7g	31.3% 12g	38g per day for Men 19-50 years
Protein	24% 13.4g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Buckwheat	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	22.5% 202μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.3% 3.73mg	11.4% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.5% 1.42mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.5% 0.31mg	39.7% 0.52mg	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	14% 55.6μg	55.6% 222μg	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	177% 159mg	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	2.4% 0.36mg	35% 5.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.3% 7.54μg	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Buckwheat	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	64.4% 0.58mg	15% 0.13mg	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	39.7% 3.18mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	48% 202mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	69.5% 1.6mg	38.5% 0.89mg	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	39.7% 278mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	10.3% 349mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	16% 8.73μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	22% 2.42mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	8.1% 300g	9.73% 360g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Buckwheat VS Cooked Chopped Frozen Broccoli per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Buckwheat versus 14 oz of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Boiled Buckwheat have 2.1 times more Vitamin B3 and 1.3 times more Vitamin B5 than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain more Vitamin A, 1.4 times more Vitamin B1, 2.1 times more Vitamin B2, 1.7 times more Vitamin B6, 4 times more Vitamin B9, more Vitamin C, 14.7 times more Vitamin E and 46.4 times more Vitamin K than Cooked Buckwheat Groats.
• 14 ounces of Boiled Buckwheat have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Cooked Buckwheat Groats as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Buckwheat vs Cooked Chopped Frozen Broccoli:

• 14 ounces of Boiled Buckwheat have 4.3 times more Copper, 1.3 times more Iron, 3.9 times more Magnesium, 1.8 times more Manganese, 1.4 times more Phosphorus, 3.1 times more Selenium and 2.2 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain 4.7 times more Calcium and 1.6 times more Potassium than Cooked Buckwheat Groats.
• Both Boiled Buckwheat and Cooked Chopped Frozen Broccoli contain similar levels of Water per 14 ounces.
• 14 ounces of Boiled Buckwheat lack sufficient amounts of Calcium
• 14 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Buckwheat have 3.3 times more Energy and 3.7 times more Carbohydrate than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain 3 times more Omega 3 and 1.6 times more Sugars than Cooked Buckwheat Groats.
• Both Boiled Buckwheat and Cooked Chopped Frozen Broccoli offer comparable quantities of Fiber and Protein per 14 ounces.
• 14 ounces of Boiled Buckwheat provide inadequate amounts of Omega 3
• 14 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• Both Cooked Buckwheat Groats as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in 14 ounces.