Comparing Nutrients in 500 calories Buckwheat VS Cooked Chopped Frozen Broccoli

Weight per 500 calories

• Buckwheat: 146g
• Cooked Chopped Frozen Broccoli: 1786g

Buckwheat has 12.3 times more energy per 100g than Cooked Chopped Frozen Broccoli. It has high energy density when compared to other foods. Boiled Chopped Frozen Broccoli having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Buckwheat	14%	8%	78%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Buckwheat	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.1% 4.96g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	3.38% 1.1g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	7.1% 0.11g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	8.24% 1.4g	1.37% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	73.5% 96g	130g per day for Men 19-50 years
Sugars	NA	36.2% 26.3g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	38.4% 14.6g	141% 53.6g	38g per day for Men 19-50 years
Protein	34.5% 19.3g	99% 55.4g	56g per day for Men 19-50 years

Vitamins

	Buckwheat	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	101% 911μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.3% 0.15mg	82% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	111% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64% 10.2mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.5% 0.31mg	179% 2.32mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	90% 27μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11% 43.7μg	250% 1000μg	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	796% 716mg	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	NA	157% 23.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1311% 1573μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Buckwheat	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	2.62% 26.2mg	59% 589mg	1000mg per day for Men 19-50 years
Copper	178% 1.6mg	67.5% 0.61mg	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	40% 3.2mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	80% 337mg	55.3% 232mg	420mg per day for Men 19-50 years
Manganese	82.4% 1.9mg	173% 4mg	2.3mg per day for Men 19-50 years
Molybdenum	179% 80.5μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	72.3% 506mg	125% 875mg	700mg per day for Men 19-50 years
Potassium	19.7% 671mg	74.6% 2536mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	0.097% 1.46mg	13% 196mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	0.38% 14.2g	43.8% 1620g	3700g per day for Men 19-50 years

Buckwheat VS Cooked Chopped Frozen Broccoli Nutrients Per 500 Kcal

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

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

• 500 calories of Buckwheat have 1.3 times more Vitamin B3 than Cooked Chopped Frozen Broccoli.
• While 500 kcal of Boiled Chopped Frozen Broccoli contain more Vitamin A, 6.7 times more Vitamin B1, 2.3 times more Vitamin B2, 2.7 times more Vitamin B5, 7.6 times more Vitamin B6, 22.9 times more Vitamin B9 and more Vitamin C than Buckwheat.
• 500 calories of Buckwheat have insufficient amounts of Vitamin A and Vitamin C
• Both Buckwheat as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Buckwheat have 2.6 times more Copper and 1.5 times more Magnesium than Cooked Chopped Frozen Broccoli.
• While 500 kcal of Boiled Chopped Frozen Broccoli contain 22.5 times more Calcium, 3.4 times more Iron, 2.1 times more Manganese, 1.7 times more Phosphorus, 3.8 times more Potassium, 134.8 times more Sodium, 1.4 times more Zinc and 114 times more Water than Buckwheat.
• Both Buckwheat and Cooked Chopped Frozen Broccoli contain similar levels of Selenium per 500 calories.
• 500 calories of Buckwheat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Boiled Chopped Frozen Broccoli contain 6.6 times more Omega 3, 3.7 times more Fiber and 2.9 times more Protein than Buckwheat.
• Both Buckwheat and Cooked Chopped Frozen Broccoli offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Buckwheat provide inadequate amounts of Omega 3
• Both Buckwheat as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in 500 calories.