Comparing Nutrients in 100 calories Buckwheat Flour VS Cooked Chopped Frozen Broccoli

Weight per 100 calories

• Buckwheat Flour: 30g
• Cooked Chopped Frozen Broccoli: 357g

Buckwheat Flour has 12 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 100 calories - Buckwheat Flour or Cooked Chopped Frozen Broccoli?

Macros Ratio

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

Macro Nutrients

	Buckwheat Flour	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.95% 0.93g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	1.32% 0.021g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	1.54% 0.26g	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.2% 21g	14.7% 19g	130g per day for Men 19-50 years
Sugars	1.07% 0.78g	7.24% 5.25g	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	% 0.51g	NA	g per day for Men 19-50 years
Fiber	7.86% 3g	28% 10.7g	38g per day for Men 19-50 years
Protein	6.73% 3.77g	19.8% 11g	56g per day for Men 19-50 years

Vitamins

	Buckwheat Flour	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	20.2% 182μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.4% 0.12mg	16.4% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.84mg	10.2% 1.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.63% 0.13mg	19.6% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	15% 4.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.03% 16μg	50% 200μg	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	159% 143mg	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	0.64% 0.096mg	31.4% 4.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.74% 2.1μg	262% 315μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Buckwheat Flour	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	1.22% 12.2mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	13.5% 0.12mg	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	15% 1.2mg	27.2% 2.18mg	8mg per day for Men 19-50 years
Magnesium	18% 75mg	11% 46.4mg	420mg per day for Men 19-50 years
Manganese	26.3% 0.61mg	34.6% 0.8mg	2.3mg per day for Men 19-50 years
Molybdenum	29.6% 13.3μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	14.4% 101mg	25% 175mg	700mg per day for Men 19-50 years
Potassium	5.07% 172mg	15% 507mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	4.55% 2.5μg	55μg per day for Men 19-50 years
Sodium	0.22% 3.3mg	2.6% 39.3mg	1500mg per day for Men 19-50 years
Zinc	8.47% 0.93mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	0.09% 3.33g	8.76% 324g	3700g per day for Men 19-50 years

Buckwheat Flour VS Cooked Chopped Frozen Broccoli Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Buckwheat Flour or Cooked Chopped Frozen Broccoli?

Lets compare vitamin content per 100 calories of Buckwheat Flour vs Cooked Chopped Frozen Broccoli:

• 100 kcal of Boiled Chopped Frozen Broccoli contain more Vitamin A, 1.6 times more Vitamin B1, 5.1 times more Vitamin B2, 7.5 times more Vitamin B5, 2.7 times more Vitamin B6, 12.4 times more Vitamin B9, more Vitamin C, 49.4 times more Vitamin E and 150.6 times more Vitamin K than Whole-groat Buckwheat Flour.
• Both Buckwheat Flour and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B3 per 100 calories.
• 100 calories of Buckwheat Flour have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Whole-groat Buckwheat Flour as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Buckwheat Flour vs Cooked Chopped Frozen Broccoli:

• 100 calories of Buckwheat Flour have 1.3 times more Copper and 1.6 times more Magnesium than Cooked Chopped Frozen Broccoli.
• While 100 kcal of Boiled Chopped Frozen Broccoli contain 9.6 times more Calcium, 1.8 times more Iron, 1.3 times more Manganese, 1.7 times more Phosphorus, 2.9 times more Potassium, 1.5 times more Selenium, 12 times more Sodium and 97.3 times more Water than Whole-groat Buckwheat Flour.
• Both Buckwheat Flour and Cooked Chopped Frozen Broccoli contain similar levels of Zinc per 100 calories.
• 100 calories of Buckwheat Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Boiled Chopped Frozen Broccoli contain 7.1 times more Omega 3, 6.8 times more Sugars, 3.6 times more Fiber and 2.9 times more Protein than Whole-groat Buckwheat Flour.
• Both Buckwheat Flour and Cooked Chopped Frozen Broccoli offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Buckwheat Flour provide inadequate amounts of Omega 3
• Both Whole-groat Buckwheat Flour as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in 100 calories.