Comparing Nutrients in 300 calories Frozen Chopped Broccoli VS Buckwheat Flour

Weight per 300 calories

• Frozen Chopped Broccoli: 1154g
• Buckwheat Flour: 89.6g

Whole-groat Buckwheat Flour has 12.9 times more energy per unit of mass than Frozen Chopped Broccoli, Unprepared, which is high in comparison to other foods. Frozen Chopped Broccoli having very low energy density.

Discover which food has more nutrients per 300 calories - Frozen Chopped Broccoli or Buckwheat Flour?

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Buckwheat Flour	14%	8%	78%

Macro Nutrients

	Frozen Chopped Broccoli	Buckwheat Flour	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.45% 3.35g	2.86% 2.78g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	75.7% 1.2g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	4.6% 0.79g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.4% 55g	48.6% 63.2g	130g per day for Men 19-50 years
Sugars	21.5% 15.6g	3.2% 2.33g	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	13.2% 9.58g	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	% 8.65g	NA	g per day for Men 19-50 years
Sucrose	NA	% 1.52g	g per day for Men 19-50 years
Fiber	91% 34.6g	23.6% 8.96g	38g per day for Men 19-50 years
Protein	58% 32.4g	20% 11.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Buckwheat Flour	Recommended Dietary Allowance
Vitamin A	66.7% 600μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51% 0.61mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.2% 1.1mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.42mg	34.4% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.4% 3.2mg	7.9% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	45% 13.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	193% 773μg	12% 48.4μg	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	723% 651mg	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	94% 14mg	1.9% 0.29mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	780% 936μg	5.22% 6.27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Buckwheat Flour	Recommended Dietary Allowance
Calcium	64.6% 646mg	3.67% 36.7mg	1000mg per day for Men 19-50 years
Copper	48.7% 0.44mg	51.2% 0.46mg	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	117% 9.35mg	45.4% 3.64mg	8mg per day for Men 19-50 years
Magnesium	49.5% 208mg	53.5% 225mg	420mg per day for Men 19-50 years
Manganese	147% 3.4mg	79% 1.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	88.8% 40μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	82.4% 577mg	43% 302mg	700mg per day for Men 19-50 years
Potassium	72% 2446mg	15% 517mg	3400mg per day for Men 19-50 years
Selenium	58.7% 32.3μg	9.3% 5.1μg	55μg per day for Men 19-50 years
Sodium	18.5% 277mg	0.66% 9.85mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	25.4% 2.8mg	11mg per day for Men 19-50 years
Water	28.5% 1055g	0.27% 10g	3700g per day for Men 19-50 years

Frozen Chopped Broccoli VS Buckwheat Flour Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Frozen Chopped Broccoli or Buckwheat Flour?

Lets compare vitamin content per 300 calories of Frozen Chopped Broccoli vs Buckwheat Flour:

• 300 calories of Frozen Chopped Broccoli have more Vitamin A, 1.6 times more Vitamin B1, 6.5 times more Vitamin B2, 8.2 times more Vitamin B5, 2.9 times more Vitamin B6, 16 times more Vitamin B9, more Vitamin C, 49.1 times more Vitamin E and 149.3 times more Vitamin K than Buckwheat Flour.
• Both Frozen Chopped Broccoli and Buckwheat Flour provide similar amounts of Vitamin B3 per 300 calories.
• 300 calories of Buckwheat Flour have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Whole-groat Buckwheat Flour have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Frozen Chopped Broccoli vs Buckwheat Flour:

• 300 calories of Frozen Chopped Broccoli have 17.6 times more Calcium, 2.6 times more Iron, 1.9 times more Manganese, 1.9 times more Phosphorus, 4.7 times more Potassium, 6.3 times more Selenium, 28.1 times more Sodium, 2 times more Zinc and 105.7 times more Water than Buckwheat Flour.
• Both Frozen Chopped Broccoli and Buckwheat Flour contain similar levels of Copper and Magnesium per 300 calories.
• 300 calories of Buckwheat Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frozen Chopped Broccoli have 19.1 times more Omega 3, 6.7 times more Sugars, 3.9 times more Fiber and 2.9 times more Protein than Buckwheat Flour.
• Both Frozen Chopped Broccoli and Buckwheat Flour offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Buckwheat Flour provide inadequate amounts of Omega 3
• Both Frozen Chopped Broccoli, Unprepared as well as Whole-groat Buckwheat Flour provide inadequate amounts of Omega 6 in 300 calories.