Comparing Nutrients in 1 pound 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	14.4% 417kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	4.64% 0.79g	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.6% 90g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	5.63% 4.1g	9.2% 6.67g	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	0.63% 0.45g	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	% 0.91g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	32.2% 12.2g	36% 13.6g	38g per day for Men 19-50 years
Protein	27.4% 15.3g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Boiled Buckwheat	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.6% 0.18mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.26mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.6% 1.63mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	45.4% 0.59mg	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	16% 63.5μg	63.5% 254μg	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	202% 182mg	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	2.72% 0.41mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Buckwheat	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	73.6% 0.66mg	17% 0.15mg	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	45.4% 3.63mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	55% 231mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	79.5% 1.83mg	44% 1mg	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	45.4% 318mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	11.7% 399mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	18% 9.98μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	25% 2.77mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	9.27% 343g	11% 411g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Boiled Buckwheat has 2.1 times more Vitamin B3 and 1.3 times more Vitamin B5 than Cooked Chopped Frozen Broccoli.
• While 1 lb 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 pound 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 pound.

Comparing minerals per 1 pound for Boiled Buckwheat vs Cooked Chopped Frozen Broccoli:

• 1 pound 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 lb 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 pound.
• 1 pound of Boiled Buckwheat lack sufficient amounts of Calcium
• 1 pound of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Buckwheat has 3.3 times more Energy and 3.7 times more Carbohydrate than Cooked Chopped Frozen Broccoli.
• While 1 lb 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 pound.
• 1 pound of Boiled Buckwheat provide inadequate amounts of Omega 3
• 1 pound 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 pound.