Comparing Nutrients in 1 kilogram Frozen Chopped Broccoli VS Buckwheat Flour

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Buckwheat Flour	14%	8%	78%

Macro Nutrients

	Frozen Chopped Broccoli	Buckwheat Flour	Recommended Dietary Allowance
Energy	8.97% 260kcal	116% 3350kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	32% 31g	97g per day for Men 19-50 years
Saturated Fat	1.38% 0.44g	21% 6.77g	32g per day for Men 19-50 years
Omega 3	65.6% 1.05g	44.4% 0.71g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	51.6% 8.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.8% 47.8g	543% 706g	130g per day for Men 19-50 years
Sugars	18.6% 13.5g	36% 26g	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	11.4% 8.3g	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	% 7.5g	NA	g per day for Men 19-50 years
Sucrose	NA	% 17g	g per day for Men 19-50 years
Fiber	79% 30g	263% 100g	38g per day for Men 19-50 years
Protein	50% 28g	225% 126g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Buckwheat Flour	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	348% 4.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	146% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	384% 61.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	88% 4.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	448% 5.82mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	503% 151μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	168% 670μg	135% 540μg	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	627% 564mg	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	81.3% 12mg	21.3% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	676% 811μg	58.3% 70μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Buckwheat Flour	Recommended Dietary Allowance
Calcium	56% 560mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	42.2% 0.38mg	572% 5.15mg	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	101% 8.1mg	508% 40.6mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	598% 2510mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	883% 20.3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	991% 446μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	71.4% 500mg	481% 3370mg	700mg per day for Men 19-50 years
Potassium	62.4% 2120mg	170% 5770mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	104% 57μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	43.6% 4.8mg	284% 31mg	11mg per day for Men 19-50 years
Water	24.7% 915g	3% 112g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Buckwheat Flour per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Chopped Broccoli versus 1 kg of Buckwheat Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Chopped Broccoli vs Buckwheat Flour:

• 1 kilogram of Frozen Chopped Broccoli has more Vitamin A, 1.2 times more Vitamin B9, more Vitamin C, 3.8 times more Vitamin E and 11.6 times more Vitamin K than Buckwheat Flour.
• While 1 kg of Whole-groat Buckwheat Flour contains 7.9 times more Vitamin B1, 2 times more Vitamin B2, 13.1 times more Vitamin B3, 1.6 times more Vitamin B5 and 4.5 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• 1 kilogram of Buckwheat Flour have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Chopped Broccoli, Unprepared as well as Whole-groat Buckwheat Flour have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Chopped Broccoli vs Buckwheat Flour:

• 1 kilogram of Frozen Chopped Broccoli has 1.4 times more Calcium and 8.2 times more Water than Buckwheat Flour.
• While 1 kg of Whole-groat Buckwheat Flour contains 13.6 times more Copper, 5 times more Iron, 13.9 times more Magnesium, 6.9 times more Manganese, 6.7 times more Phosphorus, 2.7 times more Potassium, 2 times more Selenium and 6.5 times more Zinc than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Chopped Broccoli has 1.5 times more Omega 3 than Buckwheat Flour.
• While 1 kg of Whole-groat Buckwheat Flour contains 12.9 times more Energy, 10.7 times more Fat, 15.4 times more Saturated Fat, 28.3 times more Omega 6, 14.8 times more Carbohydrate, 1.9 times more Sugars, 3.3 times more Fiber and 4.5 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 1 kilogram of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6