Comparing Nutrients in 14 ounces Boiled Buckwheat VS Broccoli

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Cooked Buckwheat Groats have 1.5 times more Vitamin B3 than Raw Broccoli.
• While Raw Broccoli contains 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.
• Both Cooked Buckwheat Groats as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Buckwheat vs Broccoli:

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

Comparison of macro-nutrients per 14 ounces:

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