Comparing Nutrients in 14 ounces Boiled Buckwheat VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Buckwheat	14%	6%	80%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Boiled Buckwheat	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	12.6% 365kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	2.54% 2.46g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	1.66% 0.53g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	4.06% 0.69g	2.26% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79g	10.6% 13.8g	130g per day for Men 19-50 years
Sugars	4.93% 3.57g	14% 10g	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	0.55% 0.4g	7.17% 5.2g	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	% 0.79g	% 4.92g	g per day for Men 19-50 years
Sucrose	% 1.6g	% 0g	g per day for Men 19-50 years
Fiber	28.2% 10.7g	20% 7.54g	38g per day for Men 19-50 years
Protein	24% 13.4g	5.6% 3.14g	56g per day for Men 19-50 years

Vitamins

	Boiled Buckwheat	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.8% 79.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	190% 2.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.3% 3.73mg	17.7% 2.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.5% 1.42mg	9.3% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.5% 0.31mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	14% 55.6μg	7.94% 31.8μg	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	55.6% 50mg	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	2.4% 0.36mg	15.6% 2.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.3% 7.54μg	8.6% 10.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Buckwheat	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	64.4% 0.58mg	23% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.51% 20.2μg	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	39.7% 3.18mg	28.3% 2.26mg	8mg per day for Men 19-50 years
Magnesium	48% 202mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	69.5% 1.6mg	11.7% 0.27mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	39.7% 278mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	10.3% 349mg	22.3% 758mg	3400mg per day for Men 19-50 years
Selenium	16% 8.73μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	30.4% 456mg	1500mg per day for Men 19-50 years
Zinc	22% 2.42mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	8.1% 300g	10% 376g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Buckwheat vs Tomatoes in Juice with Salt:

• Cooked Buckwheat Groats have 1.3 times more Vitamin B3, 3.1 times more Vitamin B5 and 1.8 times more Vitamin B9 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain more Vitamin A, 14.4 times more Vitamin B1, 1.4 times more Vitamin B2, 1.4 times more Vitamin B6, more Vitamin C, 6.6 times more Vitamin E and 1.4 times more Vitamin K than Cooked Buckwheat Groats.
• Both Cooked Buckwheat Groats as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Buckwheat vs Tomatoes in Juice with Salt:

• Cooked Buckwheat Groats have 2.8 times more Copper, 1.4 times more Iron, 5.1 times more Magnesium, 5.9 times more Manganese, 4.1 times more Phosphorus, 3.1 times more Selenium and 5.1 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 4.7 times more Calcium, 2.2 times more Potassium, 28.8 times more Sodium and 1.3 times more Water than Cooked Buckwheat Groats.

Comparison of macro-nutrients per 14 ounces:

• Cooked Buckwheat Groats have 5.8 times more Energy, 1.8 times more Omega 6, 5.7 times more Carbohydrate, 1.4 times more Fiber and 4.3 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 2.8 times more Sugars and 13.1 times more Fructose than Cooked Buckwheat Groats.
• Both Cooked Buckwheat Groats as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.