Comparing Nutrients in 1 pound Broccoli VS Boiled Buckwheat

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Boiled Buckwheat	14%	6%	80%

Macro Nutrients

	Broccoli	Boiled Buckwheat	Recommended Dietary Allowance
Energy	5.3% 154kcal	14.4% 417kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	4.64% 0.79g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	69.6% 90g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	5.63% 4.1g	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	4.25% 3.1g	0.63% 0.45g	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	% 0.91g	g per day for Men 19-50 years
Sucrose	% 0.45g	% 1.8g	g per day for Men 19-50 years
Fiber	31% 11.8g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	23% 12.8g	27.4% 15.3g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Boiled Buckwheat	Recommended Dietary Allowance
Vitamin A	15.6% 141μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	13.6% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	26.6% 4.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	32.6% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	27% 0.35mg	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	71.4% 286μg	16% 63.5μg	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	450% 405mg	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	23.6% 3.54mg	2.72% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	384% 461μg	7.2% 8.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Boiled Buckwheat	Recommended Dietary Allowance
Calcium	21.3% 213mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	73.6% 0.66mg	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	41.4% 3.3mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	55% 231mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	79.5% 1.83mg	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	42.8% 299mg	45.4% 318mg	700mg per day for Men 19-50 years
Potassium	42% 1433mg	11.7% 399mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	18% 9.98μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	25% 2.77mg	11mg per day for Men 19-50 years
Water	11% 405g	9.27% 343g	3700g per day for Men 19-50 years

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

• Raw Broccoli has more Vitamin A, 1.8 times more Vitamin B1, 3 times more Vitamin B2, 1.6 times more Vitamin B5, 2.3 times more Vitamin B6, 4.5 times more Vitamin B9, more Vitamin C, 8.7 times more Vitamin E and 53.5 times more Vitamin K than Cooked Buckwheat Groats.
• While Cooked Buckwheat Groats contain 1.5 times more Vitamin B3 than Raw Broccoli.
• Both Raw Broccoli as well as Cooked Buckwheat Groats have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Broccoli vs Boiled Buckwheat:

• Raw Broccoli has 6.7 times more Calcium, 3.6 times more Potassium and 8.3 times more Sodium than Cooked Buckwheat Groats.
• While Cooked Buckwheat Groats contain 3 times more Copper, 2.4 times more Magnesium, 1.9 times more Manganese and 1.5 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Cooked Buckwheat Groats have similar amounts of Iron, Phosphorus, Selenium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Broccoli has 4.5 times more Omega 3 and 1.9 times more Sugars than Cooked Buckwheat Groats.
• While Cooked Buckwheat Groats contain 2.7 times more Energy, 3.6 times more Omega 6 and 3 times more Carbohydrate than Raw Broccoli.
• Both Raw Broccoli and Cooked Buckwheat Groats have similar amounts of Fiber and Protein per 1 lb.
• Both Raw Broccoli as well as Cooked Buckwheat Groats have insufficient amounts of Fat, Cholesterol, Fructose, Glucose and Sucrose in 1 lb.