Comparing Nutrients in 1 kilogram Buckwheat VS Frozen Chopped Broccoli

Macros Ratio

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

Macro Nutrients

	Buckwheat	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	118% 3430kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	35% 34g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	23% 7.4g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	48.8% 0.78g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	56.5% 9.6g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	550% 715g	36.8% 47.8g	130g per day for Men 19-50 years
Sugars	NA	18.6% 13.5g	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	NA	11.4% 8.3g	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	NA	% 7.5g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	263% 100g	79% 30g	38g per day for Men 19-50 years
Protein	237% 133g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Buckwheat	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	84% 1mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	327% 4.25mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	439% 70.2mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	246% 12.3mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	100% 1.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	620% 186μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	75% 300μg	168% 670μg	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	627% 564mg	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	NA	81.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	676% 811μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Buckwheat	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	18% 180mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	1222% 11mg	42.2% 0.38mg	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	275% 22mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	550% 2310mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	565% 13mg	128% 2.94mg	2.3mg per day for Men 19-50 years
Molybdenum	1227% 552μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	496% 3470mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	135% 4600mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	151% 83μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	218% 24mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	2.64% 98g	24.7% 915g	3700g per day for Men 19-50 years

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

• Buckwheat has 1.9 times more Vitamin B1, 4.4 times more Vitamin B2, 14.9 times more Vitamin B3, 4.4 times more Vitamin B5 and 1.6 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 2.2 times more Vitamin B9 and more Vitamin C than Buckwheat.
• Both Buckwheat as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Buckwheat has 28.9 times more Copper, 2.7 times more Iron, 12.8 times more Magnesium, 4.4 times more Manganese, 6.9 times more Phosphorus, 2.2 times more Potassium, 3 times more Selenium and 5 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 3.1 times more Calcium, 24 times more Sodium and 9.4 times more Water than Buckwheat.

Comparison of macro-nutrients per 1 kilogram:

• Buckwheat has 13.2 times more Energy, 11.7 times more Fat, 16.8 times more Saturated Fat, 31 times more Omega 6, 15 times more Carbohydrate, 3.3 times more Fiber and 4.7 times more Protein than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.3 times more Omega 3 than Buckwheat.
• Both Buckwheat as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.