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

Macros Ratio

	Protein	Fat	Carbs
Boiled Buckwheat	14%	6%	80%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Boiled Buckwheat	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	31.7% 920kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	6.4% 6.2g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	4.2% 1.34g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	8.75% 0.14g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	10.2% 1.74g	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	153% 199g	41% 53.5g	130g per day for Men 19-50 years
Sugars	12.4% 9g	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	1.38% 1g	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	% 2g	NA	g per day for Men 19-50 years
Sucrose	% 4g	NA	g per day for Men 19-50 years
Fiber	71% 27g	79% 30g	38g per day for Men 19-50 years
Protein	60.4% 33.8g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Boiled Buckwheat	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	33.3% 0.4mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.8% 9.4mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71.8% 3.6mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.2% 0.77mg	100% 1.3mg	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	35% 140μg	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	6% 0.9mg	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Buckwheat	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	7% 70mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	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	100% 8mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	121% 510mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	175% 4.03mg	97% 2.23mg	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	100% 700mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	26% 880mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	55.5% 6.1mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	20.4% 756g	24.5% 907g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Boiled Buckwheat 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 Boiled Buckwheat vs Cooked Chopped Frozen Broccoli:

• 1 kilogram of Boiled Buckwheat has 2.1 times more Vitamin B3 and 1.3 times more Vitamin B5 than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains more Vitamin A, 1.4 times more Vitamin B1, 2.1 times more Vitamin B2, 1.7 times more Vitamin B6, 4 times more Vitamin B9, more Vitamin C, 14.7 times more Vitamin E and 46.4 times more Vitamin K than Cooked Buckwheat Groats.
• 1 kilogram of Boiled Buckwheat have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Cooked Buckwheat Groats 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 Boiled Buckwheat vs Cooked Chopped Frozen Broccoli:

• 1 kilogram of Boiled Buckwheat has 4.3 times more Copper, 1.3 times more Iron, 3.9 times more Magnesium, 1.8 times more Manganese, 1.4 times more Phosphorus, 3.1 times more Selenium and 2.2 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 4.7 times more Calcium and 1.6 times more Potassium than Cooked Buckwheat Groats.
• Both Boiled Buckwheat and Cooked Chopped Frozen Broccoli contain similar levels of Water per one kilogram.
• 1 kilogram of Boiled Buckwheat lack sufficient amounts of Calcium
• 1 kilogram of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Buckwheat has 3.3 times more Energy and 3.7 times more Carbohydrate than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 3 times more Omega 3 and 1.6 times more Sugars than Cooked Buckwheat Groats.
• Both Boiled Buckwheat and Cooked Chopped Frozen Broccoli offer comparable quantities of Fiber and Protein per one kilogram.
• 1 kilogram of Boiled Buckwheat provide inadequate amounts of Omega 3
• 1 kilogram of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• Both Cooked Buckwheat Groats as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in one kilogram.