Comparing Nutrients in 1 kilogram Frozen Chopped Broccoli VS Boiled Buckwheat

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Boiled Buckwheat	14%	6%	80%

Macro Nutrients

	Frozen Chopped Broccoli	Boiled Buckwheat	Recommended Dietary Allowance
Energy	8.97% 260kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	6.4% 6.2g	97g per day for Men 19-50 years
Saturated Fat	1.38% 0.44g	4.2% 1.34g	32g per day for Men 19-50 years
Omega 3	65.6% 1.05g	8.75% 0.14g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	10.2% 1.74g	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	153% 199g	130g per day for Men 19-50 years
Sugars	18.6% 13.5g	12.4% 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	11.4% 8.3g	1.38% 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	% 7.5g	% 2g	g per day for Men 19-50 years
Sucrose	NA	% 4g	g per day for Men 19-50 years
Fiber	79% 30g	71% 27g	38g per day for Men 19-50 years
Protein	50% 28g	60.4% 33.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Boiled Buckwheat	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	33.3% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	58.8% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	71.8% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	59.2% 0.77mg	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	168% 670μg	35% 140μg	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	6% 0.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	676% 811μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Boiled Buckwheat	Recommended Dietary Allowance
Calcium	56% 560mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	42.2% 0.38mg	162% 1.46mg	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	100% 8mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	121% 510mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	175% 4.03mg	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	71.4% 500mg	100% 700mg	700mg per day for Men 19-50 years
Potassium	62.4% 2120mg	26% 880mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	43.6% 4.8mg	55.5% 6.1mg	11mg per day for Men 19-50 years
Water	24.7% 915g	20.4% 756g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Frozen Chopped Broccoli has more Vitamin A, 1.3 times more Vitamin B1, 2.5 times more Vitamin B2, 1.7 times more Vitamin B6, 4.8 times more Vitamin B9, more Vitamin C, 13.6 times more Vitamin E and 42.7 times more Vitamin K than Boiled Buckwheat.
• While 1 kg of Cooked Buckwheat Groats contains 2 times more Vitamin B3 and 1.3 times more Vitamin B5 than Frozen Chopped Broccoli, Unprepared.
• 1 kilogram of Boiled Buckwheat have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Cooked Buckwheat Groats have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Frozen Chopped Broccoli has 8 times more Calcium, 2.4 times more Potassium, 1.3 times more Selenium and 1.2 times more Water than Boiled Buckwheat.
• While 1 kg of Cooked Buckwheat Groats contains 3.8 times more Copper, 2.8 times more Magnesium, 1.4 times more Manganese, 1.4 times more Phosphorus and 1.3 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Boiled Buckwheat contain similar levels of Iron per one kilogram.
• 1 kilogram of Boiled Buckwheat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Chopped Broccoli has 7.5 times more Omega 3 than Boiled Buckwheat.
• While 1 kg of Cooked Buckwheat Groats contains 3.5 times more Energy and 4.2 times more Carbohydrate than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Boiled Buckwheat offer comparable quantities of Fiber and Protein per one kilogram.
• 1 kilogram of Frozen Chopped Broccoli provide inadequate amounts of Energy
• 1 kilogram of Boiled Buckwheat provide inadequate amounts of Omega 3
• Both Frozen Chopped Broccoli, Unprepared as well as Cooked Buckwheat Groats provide inadequate amounts of Omega 6 in one kilogram.