Comparing Nutrients in 500 calories Frozen Chopped Broccoli VS Boiled Buckwheat

Weight per 500 calories

• Frozen Chopped Broccoli: 1923g
• Boiled Buckwheat: 544g

Cooked Buckwheat Groats have 3.5 times more energy per unit of mass than Frozen Chopped Broccoli, Unprepared, which is average in comparison to other foods. Frozen Chopped Broccoli having very low energy density.

Discover which food has more nutrients per 500 calories - Frozen Chopped Broccoli or Boiled Buckwheat?

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Boiled Buckwheat	14%	6%	80%

Macro Nutrients

	Frozen Chopped Broccoli	Boiled Buckwheat	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.75% 5.58g	3.47% 3.37g	97g per day for Men 19-50 years
Saturated Fat	2.64% 0.85g	2.28% 0.73g	32g per day for Men 19-50 years
Omega 3	126% 2g	4.76% 0.076g	1.6g per day for Men 19-50 years
Omega 6	3.5% 0.6g	5.56% 0.95g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.7% 92g	83.4% 108g	130g per day for Men 19-50 years
Sugars	36% 26g	6.75% 4.9g	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	22% 16g	0.75% 0.54g	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	% 14.4g	% 1.1g	g per day for Men 19-50 years
Sucrose	NA	% 2.17g	g per day for Men 19-50 years
Fiber	152% 57.7g	38.6% 14.7g	38g per day for Men 19-50 years
Protein	96% 54g	33% 18.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Boiled Buckwheat	Recommended Dietary Allowance
Vitamin A	111% 1000μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85% 1mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	142% 1.85mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.5% 9.04mg	32% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	107% 5.37mg	39% 1.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	192% 2.5mg	32% 0.42mg	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	322% 1288μg	19% 76μg	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	1205% 1085mg	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	156% 23.5mg	3.26% 0.49mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1300% 1560μg	8.6% 10.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Boiled Buckwheat	Recommended Dietary Allowance
Calcium	108% 1077mg	3.8% 38mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	88% 0.79mg	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	195% 15.6mg	54.3% 4.35mg	8mg per day for Men 19-50 years
Magnesium	82.4% 346mg	66% 277mg	420mg per day for Men 19-50 years
Manganese	246% 5.65mg	95% 2.2mg	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	137% 962mg	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	120% 4077mg	14% 478mg	3400mg per day for Men 19-50 years
Selenium	98% 54μg	21.7% 12μg	55μg per day for Men 19-50 years
Sodium	30.8% 462mg	1.45% 21.7mg	1500mg per day for Men 19-50 years
Zinc	84% 9.23mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	47.5% 1759g	11% 411g	3700g per day for Men 19-50 years

Frozen Chopped Broccoli VS Boiled Buckwheat Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Frozen Chopped Broccoli or Boiled Buckwheat?

Lets compare vitamin content per 500 calories of Frozen Chopped Broccoli vs Boiled Buckwheat:

• 500 calories of Frozen Chopped Broccoli have more Vitamin A, 4.7 times more Vitamin B1, 8.7 times more Vitamin B2, 1.8 times more Vitamin B3, 2.7 times more Vitamin B5, 6 times more Vitamin B6, 16.9 times more Vitamin B9, more Vitamin C, 48 times more Vitamin E and 151 times more Vitamin K than Boiled Buckwheat.
• 500 calories of Boiled Buckwheat have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Cooked Buckwheat Groats have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Frozen Chopped Broccoli vs Boiled Buckwheat:

• 500 calories of Frozen Chopped Broccoli have 28.3 times more Calcium, 3.6 times more Iron, 1.2 times more Magnesium, 2.6 times more Manganese, 2.5 times more Phosphorus, 8.5 times more Potassium, 4.5 times more Selenium, 21.2 times more Sodium, 2.8 times more Zinc and 4.3 times more Water than Boiled Buckwheat.
• Both Frozen Chopped Broccoli and Boiled Buckwheat contain similar levels of Copper per 500 calories.
• 500 calories of Boiled Buckwheat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Chopped Broccoli have 26.5 times more Omega 3, 5.3 times more Sugars, 29.4 times more Fructose, 3.9 times more Fiber and 2.9 times more Protein than Boiled Buckwheat.
• Both Frozen Chopped Broccoli and Boiled Buckwheat offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Boiled Buckwheat provide inadequate amounts of Omega 3
• Both Frozen Chopped Broccoli, Unprepared as well as Cooked Buckwheat Groats provide inadequate amounts of Omega 6 in 500 calories.