Comparing Nutrients in 7 ounces Buckwheat Flour VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Buckwheat Flour	14%	8%	78%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Buckwheat Flour	Boiled Broccoli	Recommended Dietary Allowance
Energy	23% 665kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	6.34% 6.15g	0.84% 0.81g	97g per day for Men 19-50 years
Saturated Fat	4.2% 1.34g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	8.8% 0.14g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	10.2% 1.74g	0.6% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	108% 140g	11% 14.2g	130g per day for Men 19-50 years
Sugars	7.1% 5.16g	3.8% 2.76g	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	2.03% 1.47g	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	% 0.97g	g per day for Men 19-50 years
Sucrose	% 3.37g	% 0.16g	g per day for Men 19-50 years
Fiber	52.2% 20g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	44.7% 25g	8.43% 4.72g	56g per day for Men 19-50 years

Vitamins

	Buckwheat Flour	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	17% 153μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69% 0.83mg	10.4% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	18.8% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.3% 12.2mg	6.86% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	24.4% 1.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89% 1.15mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	100% 30μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	26.8% 107μg	53.6% 214μg	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	143% 129mg	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	4.23% 0.64mg	19% 2.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	233% 280μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Buckwheat Flour	Boiled Broccoli	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	114% 1.02mg	13.5% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.2% 7.94μg	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	101% 8.06mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	119% 498mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	175% 4.03mg	16.7% 0.38mg	2.3mg per day for Men 19-50 years
Molybdenum	197% 88.5μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	96% 669mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	33.7% 1145mg	17% 581mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	5.42% 81.4mg	1500mg per day for Men 19-50 years
Zinc	56.3% 6.2mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	0.6% 22g	4.8% 177g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Buckwheat Flour vs Boiled Broccoli:

• Whole-groat Buckwheat Flour has 6.6 times more Vitamin B1, 1.5 times more Vitamin B2, 11.1 times more Vitamin B3 and 2.9 times more Vitamin B6 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 1.4 times more Vitamin B5, 2 times more Vitamin B9, more Vitamin C, 4.5 times more Vitamin E and 20.2 times more Vitamin K than Whole-groat Buckwheat Flour.
• Both Whole-groat Buckwheat Flour as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Buckwheat Flour vs Boiled Broccoli:

• Whole-groat Buckwheat Flour has 8.4 times more Copper, 6.1 times more Iron, 12 times more Magnesium, 10.5 times more Manganese, 5 times more Phosphorus, 2 times more Potassium, 3.6 times more Selenium and 6.9 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 3.7 times more Sodium and 8 times more Water than Whole-groat Buckwheat Flour.
• Both Whole-groat Buckwheat Flour and Boiled and Drained Broccoli have similar amounts of Calcium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Whole-groat Buckwheat Flour has 9.6 times more Energy, 7.6 times more Fat, 8.6 times more Saturated Fat, 17.2 times more Omega 6, 9.8 times more Carbohydrate, 1.9 times more Sugars, 3 times more Fiber and 5.3 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.7 times more Omega 3 than Whole-groat Buckwheat Flour.
• Both Whole-groat Buckwheat Flour as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.