Comparing Nutrients in 1 pound Pancakes, buckwheat, dry mix, incomplete VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Pancakes, buckwheat, dry mix, incomplete	12%	7%	81%
Broccoli	27%	8%	65%

Macro Nutrients

	Pancakes, buckwheat, dry mix, incomplete	Broccoli	Recommended Dietary Allowance
Energy	53% 1542kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	12.6% 12.2g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	6.22% 2g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	15.3% 0.24g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	25.2% 4.3g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	249% 323g	23% 30g	130g per day for Men 19-50 years
Sugars	45% 32.7g	10.6% 7.7g	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	4.25% 3.1g	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	% 2.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.45g	g per day for Men 19-50 years
Fiber	101% 38.6g	31% 11.8g	38g per day for Men 19-50 years
Protein	88.3% 49.4g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Pancakes, buckwheat, dry mix, incomplete	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	205% 2.46mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87% 1.13mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	116% 18.6mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.6% 1.9mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	153% 2mg	61% 0.79mg	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	60% 240μg	71.4% 286μg	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	450% 405mg	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	14.5% 2.18mg	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.3% 13.6μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pancakes, buckwheat, dry mix, incomplete	Broccoli	Recommended Dietary Allowance
Calcium	216% 2159mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	209% 1.9mg	24.7% 0.22mg	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	268% 21.5mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	205% 862mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	327% 7.5mg	41.4% 0.95mg	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	592% 4141mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	42% 1433mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	108% 59.4μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	207% 3103mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	1.1% 41.3g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Pancakes, buckwheat, dry mix, incomplete vs Broccoli:

• Pancakes, buckwheat, dry mix, incomplete have 7.6 times more Vitamin B1, 2.1 times more Vitamin B2, 6.4 times more Vitamin B3 and 2.5 times more Vitamin B6 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 1.4 times more Vitamin B5, more Vitamin C, 1.6 times more Vitamin E and 33.9 times more Vitamin K than Pancakes, buckwheat, dry mix, incomplete.
• Both Pancakes, buckwheat, dry mix, incomplete and Raw Broccoli have similar amounts of Vitamin B9 per 1 lb.
• Both Pancakes, buckwheat, dry mix, incomplete as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Pancakes, buckwheat, dry mix, incomplete vs Broccoli:

• Pancakes, buckwheat, dry mix, incomplete have 10.1 times more Calcium, 8.5 times more Copper, 6.5 times more Iron, 9 times more Magnesium, 7.9 times more Manganese, 13.8 times more Phosphorus, 5.2 times more Selenium, 20.7 times more Sodium and 6.2 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 9.8 times more Water than Pancakes, buckwheat, dry mix, incomplete.
• Both Pancakes, buckwheat, dry mix, incomplete and Raw Broccoli have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Pancakes, buckwheat, dry mix, incomplete have 10 times more Energy, 7.3 times more Fat, 3.9 times more Saturated Fat, 19.3 times more Omega 6, 10.7 times more Carbohydrate, 4.2 times more Sugars, 3.3 times more Fiber and 3.9 times more Protein than Raw Broccoli.
• Both Pancakes, buckwheat, dry mix, incomplete and Raw Broccoli have similar amounts of Omega 3 per 1 lb.
• Both Pancakes, buckwheat, dry mix, incomplete as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.