Comparing Nutrients in 1 kilogram Buckwheat Flour VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Buckwheat Flour	14%	8%	78%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Buckwheat Flour	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	116% 3350kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	32% 31g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	21% 6.77g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	51.6% 8.77g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	543% 706g	41% 53.5g	130g per day for Men 19-50 years
Sugars	36% 26g	20.3% 14.7g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	% 17g	NA	g per day for Men 19-50 years
Fiber	263% 100g	79% 30g	38g per day for Men 19-50 years
Protein	225% 126g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Buckwheat Flour	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	348% 4.17mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	146% 1.9mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	384% 61.5mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	88% 4.4mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	448% 5.82mg	100% 1.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	503% 151μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	135% 540μg	140% 560μg	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	446% 401mg	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	21.3% 3.2mg	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58.3% 70μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Buckwheat Flour	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	41% 410mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	572% 5.15mg	37.8% 0.34mg	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	508% 40.6mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	598% 2510mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	883% 20.3mg	97% 2.23mg	2.3mg per day for Men 19-50 years
Molybdenum	991% 446μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	481% 3370mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	170% 5770mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	104% 57μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	284% 31mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	3% 112g	24.5% 907g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Buckwheat Flour has 7.6 times more Vitamin B1, 2.3 times more Vitamin B2, 13.4 times more Vitamin B3, 1.6 times more Vitamin B5 and 4.5 times more Vitamin B6 than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains more Vitamin A, more Vitamin C, 4.1 times more Vitamin E and 12.6 times more Vitamin K than Whole-groat Buckwheat Flour.
• Both Buckwheat Flour and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Buckwheat Flour have insufficient amounts of Vitamin A and Vitamin C
• Both Whole-groat Buckwheat Flour as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Buckwheat Flour has 1.2 times more Calcium, 15.1 times more Copper, 6.7 times more Iron, 19.3 times more Magnesium, 9.1 times more Manganese, 6.9 times more Phosphorus, 4.1 times more Potassium, 8.1 times more Selenium and 11.1 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 8.1 times more Water than Whole-groat Buckwheat Flour.
• 1 kilogram of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Buckwheat Flour has 12 times more Energy, 25.8 times more Fat, 37.6 times more Saturated Fat, 1.7 times more Omega 3, 67.5 times more Omega 6, 13.2 times more Carbohydrate, 1.8 times more Sugars, 3.3 times more Fiber and 4.1 times more Protein than Cooked Chopped Frozen Broccoli.
• 1 kilogram of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6