Comparing Nutrients in 500 calories Boiled BroccoliVS Buckwheat Flour

Weight per 500 calories

Boiled Broccoli

1429g

Buckwheat Flour

149g

Whole-groat Buckwheat Flour has 9.6 times more energy per unit of mass than Boiled and Drained Broccoli, which is high in comparison to other foods. Boiled Broccoli having low energy density.

Which food has more nutrients per 500 calories - Boiled Broccoli or Buckwheat Flour?

Macros Ratio

Protein Fat Carbs

Boiled Broccoli

23%

68%

Buckwheat Flour

14%

78%

500 kcal ▼

Macro Nutrients

Boiled Broccolivs Buckwheat Flour

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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6.04%5.86g

Fat

4.77%4.63g

5.86 gvs4.63 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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3.53%1.13g

Saturated Fat

3.16%1g

1.13 gvs1 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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106%1.7g

Omega 3

6.62%0.11g

1.7 gvs0.11 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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4.3%0.73g

Omega 6

7.7%1.3g

0.73 gvs1.3 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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79%103g

Carbohydrate

81%105g

103 gvs105 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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27.4%20g

Sugars

5.35%3.9g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

20 gvs3.9 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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14.6%10.6g

Fructose

≤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]

10.6 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%7g

Glucose

7 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%1.14g

Sucrose

%2.54g

1.14 gvs2.54 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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124%47g

Fiber

39.3%15g

47 gvs15 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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60.7%34g

Protein

33.6%19g

34 gvs19 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Boiled Broccolivs Buckwheat Flour

122%1100μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

1100 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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75%0.9mg

Vitamin B1

52%0.62mg

Thiamine

0.9 mgvs0.62 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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135%1.76mg

Vitamin B2

22%0.28mg

Riboflavin

1.76 mgvs0.28 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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49.4%7.9mg

Vitamin B3

57.4%9.18mg

Niacin, nicotinic acid, niacinamide

7.9 mgvs9.18 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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176%8.8mg

Vitamin B5

13%0.66mg

Pantothenic acid

8.8 mgvs0.66 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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220%2.86mg

Vitamin B6

67%0.87mg

Pyridoxine

2.86 mgvs0.87 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

75%22.5μg

Biotin

NA μgvs22.5 μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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386%1543μg

Vitamin B9

20%80.6μg

Folates and Folic Acid

1543 μgvs80.6 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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1030%927mg

Vitamin C

0%0mg

Ascorbic acid

927 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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138%20.7mg

Vitamin E

3.2%0.48mg

Tocopherols and Tocotrienols

20.7 mgvs0.48 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1680%2016μg

Vitamin K

8.7%10.4μg

Phytomenadione or phylloquinone

2016 μgvs10.4 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Boiled Broccolivs Buckwheat Flour

57%571mg

Calcium

6.1%61mg

571 mgvs61 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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97%0.87mg

Copper

85.4%0.77mg

0.87 mgvs0.77 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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1.43%57μg

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

57 μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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120%9.57mg

Iron

75.7%6.06mg

9.57 mgvs6.06 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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71.4%300mg

Magnesium

89%375mg

300 mgvs375 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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120%2.77mg

Manganese

132%3.03mg

2.77 mgvs3.03 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

148%66.6μg

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvs66.6 μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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137%957mg

Phosphorus

72%503mg

957 mgvs503 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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123%4186mg

Potassium

25.3%861mg

4186 mgvs861 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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41.6%23μg

Selenium

15.5%8.5μg

23 μgvs8.5 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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39%586mg

Sodium

1.1%16.4mg

586 mgvs16.4 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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58.4%6.43mg

Zinc

42.3%4.66mg

6.43 mgvs4.66 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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34.5%1275g

Water

0.45%16.6g

1275 gvs16.6 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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

Boiled and Drained Broccoli has more Vitamin A, 1.4 times more Vitamin B1, 6.2 times more Vitamin B2, 13.4 times more Vitamin B5, 3.3 times more Vitamin B6, 19.1 times more Vitamin B9, more Vitamin C, 43.4 times more Vitamin E and 192.9 times more Vitamin K than Whole-groat Buckwheat Flour.
Both Boiled and Drained Broccoli and Whole-groat Buckwheat Flour have similar amounts of Vitamin B3 per 500 kcal.
Both Boiled and Drained Broccoli as well as Whole-groat Buckwheat Flour have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Broccoli vs Buckwheat Flour:

Boiled and Drained Broccoli has 9.3 times more Calcium, 1.6 times more Iron, 1.9 times more Phosphorus, 4.9 times more Potassium, 2.7 times more Selenium, 35.7 times more Sodium, 1.4 times more Zinc and 76.6 times more Water than Whole-groat Buckwheat Flour.
Both Boiled and Drained Broccoli and Whole-groat Buckwheat Flour have similar amounts of Copper, Magnesium and Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Boiled and Drained Broccoli has 1.3 times more Fat, 16 times more Omega 3, 5.1 times more Sugars, 3.2 times more Fiber and 1.8 times more Protein than Whole-groat Buckwheat Flour.
While Whole-groat Buckwheat Flour contains 1.8 times more Omega 6 than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Whole-groat Buckwheat Flour have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Boiled and Drained Broccoli as well as Whole-groat Buckwheat Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Boiled BroccoliVS Frozen Chopped BroccoliBuckwheat FlourVS Frozen Chopped BroccoliBoiled BroccoliVS BulgurBuckwheat FlourVS Bulgur

Compare Foods

Comparing Nutrients in 500 calories Boiled BroccoliVS Buckwheat Flour

Weight per 500 calories

Which food has more nutrients per 500 calories - Boiled Broccoli or Buckwheat Flour?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: