Comparing Nutrients in 7 ounces Buckwheat Flour VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Buckwheat Flour	14%	8%	78%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Buckwheat Flour	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	23% 665kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	6.34% 6.15g	1.06% 1.03g	97g per day for Men 19-50 years
Saturated Fat	4.2% 1.34g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	8.8% 0.14g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	10.2% 1.74g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	108% 140g	4.76% 6.2g	130g per day for Men 19-50 years
Sugars	7.1% 5.16g	1.7% 1.23g	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	0.66% 0.48g	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	% 0.46g	g per day for Men 19-50 years
Sucrose	% 3.37g	% 0.3g	g per day for Men 19-50 years
Fiber	52.2% 20g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	44.7% 25g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Buckwheat Flour	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	50% 450μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69% 0.83mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.3% 12.2mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	17.8% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89% 1.15mg	33.6% 0.44mg	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	35.2% 141μg	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	81.6% 73.4mg	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	33.5% 5.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	423% 508μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Buckwheat Flour	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	23.4% 234mg	1000mg per day for Men 19-50 years
Copper	114% 1.02mg	16.5% 0.15mg	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	101% 8.06mg	31.5% 2.52mg	8mg per day for Men 19-50 years
Magnesium	119% 498mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	175% 4.03mg	32.8% 0.75mg	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	23.2% 163mg	700mg per day for Men 19-50 years
Potassium	33.7% 1145mg	20% 681mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	7.4% 111mg	1500mg per day for Men 19-50 years
Zinc	56.3% 6.2mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	0.6% 22g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Buckwheat Flour VS Cooked Broccoli Raab per 7 oz

Compare the macro and micronutrient content in 7 oz of Buckwheat Flour versus 7 oz of Cooked Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Buckwheat Flour have 2.5 times more Vitamin B1, 1.4 times more Vitamin B2, 3.1 times more Vitamin B3 and 2.6 times more Vitamin B6 than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain more Vitamin A, 1.3 times more Vitamin B9, more Vitamin C, 7.9 times more Vitamin E and 36.6 times more Vitamin K than Whole-groat Buckwheat Flour.
• Both Buckwheat Flour and Cooked Broccoli Raab provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Buckwheat Flour have insufficient amounts of Vitamin A and Vitamin C
• Both Whole-groat Buckwheat Flour as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Buckwheat Flour vs Cooked Broccoli Raab:

• 7 ounces of Buckwheat Flour have 6.9 times more Copper, 3.2 times more Iron, 9.3 times more Magnesium, 5.3 times more Manganese, 4.1 times more Phosphorus, 1.7 times more Potassium, 4.4 times more Selenium and 5.8 times more Zinc than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain 2.9 times more Calcium, 5.1 times more Sodium and 8.2 times more Water than Whole-groat Buckwheat Flour.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Buckwheat Flour have 13.4 times more Energy, 6 times more Fat, 7.6 times more Saturated Fat, 28.3 times more Omega 6, 22.6 times more Carbohydrate, 4.2 times more Sugars, 3.6 times more Fiber and 3.3 times more Protein than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain 2.8 times more Omega 3 than Whole-groat Buckwheat Flour.
• 7 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6