Comparing Nutrients in 500 calories Boiled Buckwheat VS Frozen Broccoli Spears

Weight per 500 calories

• Boiled Buckwheat: 544g
• Frozen Broccoli Spears: 1724g

Boiled Buckwheat has 3.2 times more energy per 100g than Frozen Broccoli Spears. It has average energy density when compared to other foods. Frozen Broccoli Spears having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Buckwheat	14%	6%	80%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Boiled Buckwheat	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.47% 3.37g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	2.28% 0.73g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	4.76% 0.076g	135% 2.16g	1.6g per day for Men 19-50 years
Omega 6	5.56% 0.95g	3.75% 0.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.4% 108g	71% 92g	130g per day for Men 19-50 years
Sugars	6.75% 4.9g	35% 25.3g	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	0.75% 0.54g	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	% 1.1g	NA	g per day for Men 19-50 years
Sucrose	% 2.17g	NA	g per day for Men 19-50 years
Fiber	38.6% 14.7g	136% 51.7g	38g per day for Men 19-50 years
Protein	33% 18.4g	94% 52.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Buckwheat	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	109% 983μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	103% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	151% 1.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	49.8% 7.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.95mg	83.4% 4.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.42mg	232% 3mg	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	19% 76μg	405% 1621μg	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	1308% 1178mg	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	3.26% 0.49mg	155% 23.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.6% 10.3μg	1457% 1748μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Buckwheat	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	3.8% 38mg	70.7% 707mg	1000mg per day for Men 19-50 years
Copper	88% 0.79mg	69% 0.62mg	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	54.3% 4.35mg	155% 12.4mg	8mg per day for Men 19-50 years
Magnesium	66% 277mg	65.7% 276mg	420mg per day for Men 19-50 years
Manganese	95% 2.2mg	192% 4.4mg	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	54.3% 380mg	145% 1017mg	700mg per day for Men 19-50 years
Potassium	14% 478mg	127% 4310mg	3400mg per day for Men 19-50 years
Selenium	21.7% 12μg	59.6% 32.8μg	55μg per day for Men 19-50 years
Sodium	1.45% 21.7mg	19.5% 293mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	53.3% 5.86mg	11mg per day for Men 19-50 years
Water	11% 411g	42% 1561g	3700g per day for Men 19-50 years

Boiled Buckwheat VS Frozen Broccoli Spears Nutrients Per 500 Kcal

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

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

• 500 kcal of Frozen Broccoli Spears contain more Vitamin A, 5.7 times more Vitamin B1, 9.3 times more Vitamin B2, 1.6 times more Vitamin B3, 2.1 times more Vitamin B5, 7.2 times more Vitamin B6, 21.3 times more Vitamin B9, more Vitamin C, 47.6 times more Vitamin E and 169.3 times more Vitamin K than Cooked Buckwheat Groats.
• 500 calories of Boiled Buckwheat have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Cooked Buckwheat Groats as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Boiled Buckwheat have 1.3 times more Copper than Frozen Broccoli Spears.
• While 500 kcal of Frozen Broccoli Spears contain 18.6 times more Calcium, 2.9 times more Iron, 2 times more Manganese, 2.7 times more Phosphorus, 9 times more Potassium, 2.7 times more Selenium, 13.5 times more Sodium, 1.8 times more Zinc and 3.8 times more Water than Cooked Buckwheat Groats.
• Both Boiled Buckwheat and Frozen Broccoli Spears contain similar levels of Magnesium per 500 calories.
• 500 calories of Boiled Buckwheat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Frozen Broccoli Spears contain 28.3 times more Omega 3, 5.2 times more Sugars, 3.5 times more Fiber and 2.9 times more Protein than Cooked Buckwheat Groats.
• Both Boiled Buckwheat and Frozen Broccoli Spears offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Boiled Buckwheat provide inadequate amounts of Omega 3
• Both Cooked Buckwheat Groats as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in 500 calories.