Comparing Nutrients in 1 pound Boiled Broccoli VS Buckwheat Flour

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Buckwheat Flour	14%	8%	78%

Macro Nutrients

	Boiled Broccoli	Buckwheat Flour	Recommended Dietary Allowance
Energy	5.47% 159kcal	52.4% 1520kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	14.5% 14g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	9.6% 3.07g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	23.4% 3.98g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	246% 320g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	16.3% 11.8g	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	4.63% 3.36g	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	% 2.22g	NA	g per day for Men 19-50 years
Sucrose	% 0.36g	% 7.7g	g per day for Men 19-50 years
Fiber	39.4% 15g	119% 45.4g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	102% 57.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Buckwheat Flour	Recommended Dietary Allowance
Vitamin A	39% 349μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	158% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	66.3% 0.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	174% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	203% 2.64mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	228% 68.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	122% 490μg	61.2% 245μg	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	327% 294mg	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	44% 6.58mg	9.68% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	533% 640μg	26.5% 31.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Buckwheat Flour	Recommended Dietary Allowance
Calcium	18% 181mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	260% 2.34mg	0.9mg per day for Men 19-50 years
Fluoride	0.45% 18μg	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	38% 3.04mg	230% 18.4mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	271% 1139mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	400% 9.2mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	450% 202μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	43.4% 304mg	218% 1529mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	77% 2617mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	47% 26μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	129% 14mg	11mg per day for Men 19-50 years
Water	11% 405g	1.37% 50.6g	3700g per day for Men 19-50 years

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

• Boiled and Drained Broccoli has more Vitamin A, 1.4 times more Vitamin B5, 2 times more Vitamin B9, more Vitamin C, 4.5 times more Vitamin E and 20.2 times more Vitamin K than Whole-groat Buckwheat Flour.
• While Whole-groat Buckwheat Flour contains 6.6 times more Vitamin B1, 1.5 times more Vitamin B2, 11.1 times more Vitamin B3 and 2.9 times more Vitamin B6 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Whole-groat Buckwheat Flour have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Broccoli vs Buckwheat Flour:

• Boiled and Drained Broccoli has 3.7 times more Sodium and 8 times more Water than Whole-groat Buckwheat Flour.
• While Whole-groat Buckwheat Flour contains 8.4 times more Copper, 6.1 times more Iron, 12 times more Magnesium, 10.5 times more Manganese, 5 times more Phosphorus, 2 times more Potassium, 3.6 times more Selenium and 6.9 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Whole-groat Buckwheat Flour have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Broccoli has 1.7 times more Omega 3 than Whole-groat Buckwheat Flour.
• While Whole-groat Buckwheat Flour contains 9.6 times more Energy, 7.6 times more Fat, 8.6 times more Saturated Fat, 17.2 times more Omega 6, 9.8 times more Carbohydrate, 1.9 times more Sugars, 3 times more Fiber and 5.3 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Whole-groat Buckwheat Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.