Comparing Nutrients in 500 calories Broccoli Raab VS Buckwheat Flour

Weight per 500 calories

• Broccoli Raab: 2273g
• Buckwheat Flour: 149g

Whole-groat Buckwheat Flour has 15.2 times more energy per unit of mass than Raw Broccoli Raab, which is high in comparison to other foods. Broccoli Raab having very low energy density.

Discover which food has more nutrients per 500 calories - Broccoli Raab or Buckwheat Flour?

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Buckwheat Flour	14%	8%	78%

Macro Nutrients

	Broccoli Raab	Buckwheat Flour	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11.5% 11g	4.77% 4.63g	97g per day for Men 19-50 years
Saturated Fat	5.9% 1.9g	3.16% 1g	32g per day for Men 19-50 years
Omega 3	268% 4.3g	6.62% 0.11g	1.6g per day for Men 19-50 years
Omega 6	3.88% 0.66g	7.7% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 64.8g	81% 105g	130g per day for Men 19-50 years
Sugars	12% 8.64g	5.35% 3.9g	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	5.33% 3.86g	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	% 2.27g	NA	g per day for Men 19-50 years
Sucrose	% 2.5g	% 2.54g	g per day for Men 19-50 years
Fiber	161% 61.4g	39.3% 15g	38g per day for Men 19-50 years
Protein	129% 72g	33.6% 19g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Buckwheat Flour	Recommended Dietary Allowance
Vitamin A	331% 2977μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	307% 3.7mg	52% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	226% 2.93mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	173% 27.8mg	57.4% 9.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	146% 7.3mg	13% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	299% 3.9mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	75% 22.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	472% 1886μg	20% 80.6μg	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	510% 459mg	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	245% 37mg	3.2% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4242% 5091μg	8.7% 10.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Buckwheat Flour	Recommended Dietary Allowance
Calcium	245% 2455mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	85.4% 0.77mg	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	608% 48.6mg	75.7% 6.06mg	8mg per day for Men 19-50 years
Magnesium	119% 500mg	89% 375mg	420mg per day for Men 19-50 years
Manganese	390% 8.98mg	132% 3.03mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	148% 66.6μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	237% 1659mg	72% 503mg	700mg per day for Men 19-50 years
Potassium	131% 4455mg	25.3% 861mg	3400mg per day for Men 19-50 years
Selenium	41.3% 22.7μg	15.5% 8.5μg	55μg per day for Men 19-50 years
Sodium	50% 750mg	1.1% 16.4mg	1500mg per day for Men 19-50 years
Zinc	159% 17.5mg	42.3% 4.66mg	11mg per day for Men 19-50 years
Water	57% 2103g	0.45% 16.6g	3700g per day for Men 19-50 years

Broccoli Raab VS Buckwheat Flour Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Broccoli Raab or Buckwheat Flour?

Lets compare vitamin content per 500 calories of Broccoli Raab vs Buckwheat Flour:

• 500 calories of Broccoli Raab have more Vitamin A, 5.9 times more Vitamin B1, 10.3 times more Vitamin B2, 3 times more Vitamin B3, 11.1 times more Vitamin B5, 4.5 times more Vitamin B6, 23.4 times more Vitamin B9, more Vitamin C, 77.1 times more Vitamin E and 487.3 times more Vitamin K than Buckwheat Flour.
• 500 calories of Buckwheat Flour have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Raw Broccoli Raab as well as Whole-groat Buckwheat Flour have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Broccoli Raab vs Buckwheat Flour:

• 500 calories of Broccoli Raab have 40.1 times more Calcium, 1.2 times more Copper, 8 times more Iron, 1.3 times more Magnesium, 3 times more Manganese, 3.3 times more Phosphorus, 5.2 times more Potassium, 2.7 times more Selenium, 45.7 times more Sodium, 3.8 times more Zinc and 126.4 times more Water than Buckwheat Flour.
• 500 calories of Buckwheat Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Broccoli Raab have 2.4 times more Fat, 40.5 times more Omega 3, 2.2 times more Sugars, 4.1 times more Fiber and 3.8 times more Protein than Buckwheat Flour.
• While 500 kcal of Whole-groat Buckwheat Flour contain 1.6 times more Carbohydrate than Raw Broccoli Raab.
• Both Broccoli Raab and Buckwheat Flour offer comparable quantities of Energy per 500 calories.
• 500 calories of Buckwheat Flour provide inadequate amounts of Omega 3
• Both Raw Broccoli Raab as well as Whole-groat Buckwheat Flour provide inadequate amounts of Omega 6 in 500 calories.