Comparing Nutrients in 5 ounces Buckwheat Flour VS Boiled Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Buckwheat Flour	14%	8%	78%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Buckwheat Flour	Boiled Cauliflower	Recommended Dietary Allowance
Energy	16.4% 475kcal	1.12% 32.6kcal	2900kcal per day for Men 19-50 years
Fat	4.53% 4.4g	0.66% 0.64g	97g per day for Men 19-50 years
Saturated Fat	3% 0.96g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	6.3% 0.1g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	7.3% 1.24g	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77% 100g	4.5% 5.83g	130g per day for Men 19-50 years
Sugars	5.1% 3.7g	4.07% 2.95g	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	% 2.4g	NA	g per day for Men 19-50 years
Fiber	37.3% 14g	8.58% 3.26g	38g per day for Men 19-50 years
Protein	32% 18g	4.66% 2.6g	56g per day for Men 19-50 years

Vitamins

	Buckwheat Flour	Boiled Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49.3% 0.59mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.7% 0.27mg	5.67% 0.074mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.5% 8.7mg	3.63% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63.5% 0.82mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	71.3% 21.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19% 76.5μg	15.6% 62.4μg	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	0% 0mg	69.8% 62.8mg	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	3.02% 0.45mg	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.27% 9.92μg	16.3% 19.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Buckwheat Flour	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	5.8% 58mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	2.83% 0.026mg	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	72% 5.75mg	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	84.7% 356mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	125% 2.88mg	8.14% 0.19mg	2.3mg per day for Men 19-50 years
Molybdenum	140% 63.2μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	68.2% 478mg	6.48% 45.4mg	700mg per day for Men 19-50 years
Potassium	24% 818mg	5.92% 201mg	3400mg per day for Men 19-50 years
Selenium	14.7% 8.08μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	1.4% 21.3mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	0.43% 16g	3.56% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Buckwheat Flour VS Boiled Cauliflower per 5 oz

Compare the macro and micronutrient content in 5 oz of Buckwheat Flour versus 5 oz of Boiled Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Buckwheat Flour vs Boiled Cauliflower:

• 5 ounces of Buckwheat Flour have 9.9 times more Vitamin B1, 3.7 times more Vitamin B2, 15 times more Vitamin B3, 3.4 times more Vitamin B6, 1.2 times more Vitamin B9 and 4.6 times more Vitamin E than Boiled Cauliflower.
• While 5 oz of Boiled and Drained Cauliflower contain more Vitamin C and 2 times more Vitamin K than Whole-groat Buckwheat Flour.
• Both Buckwheat Flour and Boiled Cauliflower provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Buckwheat Flour have insufficient amounts of Vitamin C
• 5 ounces of Boiled Cauliflower have insufficient amounts of Vitamin E
• Both Whole-groat Buckwheat Flour as well as Boiled and Drained Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Buckwheat Flour vs Boiled Cauliflower:

• 5 ounces of Buckwheat Flour have 2.6 times more Calcium, 28.6 times more Copper, 12.7 times more Iron, 27.9 times more Magnesium, 15.4 times more Manganese, 10.5 times more Phosphorus, 4.1 times more Potassium, 9.5 times more Selenium and 18.4 times more Zinc than Boiled Cauliflower.
• While 5 oz of Boiled and Drained Cauliflower contain 8.3 times more Water than Whole-groat Buckwheat Flour.
• 5 ounces of Boiled Cauliflower lack sufficient amounts of Calcium, Copper, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Buckwheat Flour have 14.6 times more Energy, 6.9 times more Fat, 9.7 times more Saturated Fat, 17.5 times more Omega 6, 17.2 times more Carbohydrate, 1.3 times more Sugars, 4.3 times more Fiber and 6.9 times more Protein than Boiled Cauliflower.
• While 5 oz of Boiled and Drained Cauliflower contain 2.4 times more Omega 3 than Whole-groat Buckwheat Flour.
• 5 ounces of Boiled Cauliflower provide inadequate amounts of Energy and Omega 6