Comparing Nutrients in 1 kilogram Broccoli VS Buckwheat Flour

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Buckwheat Flour	14%	8%	78%

Macro Nutrients

	Broccoli	Buckwheat Flour	Recommended Dietary Allowance
Energy	11.7% 340kcal	116% 3350kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	32% 31g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	21% 6.77g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	44.4% 0.71g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	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	51% 66.4g	543% 706g	130g per day for Men 19-50 years
Sugars	23.4% 17g	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	9.38% 6.8g	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	% 4.9g	NA	g per day for Men 19-50 years
Sucrose	% 1g	% 17g	g per day for Men 19-50 years
Fiber	68.4% 26g	263% 100g	38g per day for Men 19-50 years
Protein	50.4% 28g	225% 126g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Buckwheat Flour	Recommended Dietary Allowance
Vitamin A	34.4% 310μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	348% 4.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.17mg	146% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	384% 61.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.73mg	88% 4.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	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	158% 630μg	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	991% 892mg	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	52% 7.8mg	21.3% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	58.3% 70μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Buckwheat Flour	Recommended Dietary Allowance
Calcium	47% 470mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	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	91% 7.3mg	508% 40.6mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	598% 2510mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	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	94% 660mg	481% 3370mg	700mg per day for Men 19-50 years
Potassium	93% 3160mg	170% 5770mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	104% 57μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	284% 31mg	11mg per day for Men 19-50 years
Water	24% 893g	3% 112g	3700g per day for Men 19-50 years

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

• Raw Broccoli has more Vitamin A, 1.3 times more Vitamin B5, more Vitamin C, 2.4 times more Vitamin E and 14.5 times more Vitamin K than Whole-groat Buckwheat Flour.
• While Whole-groat Buckwheat Flour contains 5.9 times more Vitamin B1, 1.6 times more Vitamin B2, 9.6 times more Vitamin B3 and 3.3 times more Vitamin B6 than Raw Broccoli.
• Both Raw Broccoli and Whole-groat Buckwheat Flour have similar amounts of Vitamin B9 per 1 kg.
• Both Raw Broccoli as well as Whole-groat Buckwheat Flour have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Broccoli vs Buckwheat Flour:

• Raw Broccoli has 3 times more Sodium and 8 times more Water than Whole-groat Buckwheat Flour.
• While Whole-groat Buckwheat Flour contains 10.5 times more Copper, 5.6 times more Iron, 12 times more Magnesium, 9.7 times more Manganese, 5.1 times more Phosphorus, 1.8 times more Potassium, 2.3 times more Selenium and 7.6 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Whole-groat Buckwheat Flour have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Whole-groat Buckwheat Flour contains 9.9 times more Energy, 8.4 times more Fat, 5.9 times more Saturated Fat, 17.9 times more Omega 6, 10.6 times more Carbohydrate, 1.5 times more Sugars, 3.8 times more Fiber and 4.5 times more Protein than Raw Broccoli.
• Both Raw Broccoli and Whole-groat Buckwheat Flour have similar amounts of Omega 3 per 1 kg.
• Both Raw Broccoli as well as Whole-groat Buckwheat Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.