Comparing Nutrients in 14 ounces Boiled Buckwheat VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Buckwheat	14%	6%	80%
Tomatoes	17%	9%	74%

Macro Nutrients

	Boiled Buckwheat	Tomatoes	Recommended Dietary Allowance
Energy	12.6% 365kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	2.54% 2.46g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	1.66% 0.53g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	4.06% 0.69g	1.87% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79g	12% 15.4g	130g per day for Men 19-50 years
Sugars	4.93% 3.57g	14.4% 10.4g	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	7.5% 5.44g	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	% 4.96g	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	12.5% 4.76g	38g per day for Men 19-50 years
Protein	24% 13.4g	6.24% 3.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Buckwheat	Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	18.5% 167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.3% 3.73mg	14.7% 2.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.5% 1.42mg	7.06% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.5% 0.31mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	6.2% 1.86μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	14% 55.6μg	15% 59.5μg	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	60.4% 54.4mg	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	2.4% 0.36mg	14.3% 2.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.3% 7.54μg	26% 31.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Buckwheat	Tomatoes	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	64.4% 0.58mg	26% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.23% 9.13μg	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	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	48% 202mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	69.5% 1.6mg	19.7% 0.45mg	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	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	10.3% 349mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	16% 8.73μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	22% 2.42mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	8.1% 300g	10% 375g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Buckwheat vs Tomatoes:

• Cooked Buckwheat Groats have 2.1 times more Vitamin B2, 1.6 times more Vitamin B3 and 4 times more Vitamin B5 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Vitamin A, more Vitamin C, 6 times more Vitamin E and 4.2 times more Vitamin K than Cooked Buckwheat Groats.
• Both Cooked Buckwheat Groats and Raw Ripe Red Tomatoes have similar amounts of Vitamin B1, Vitamin B6 and Vitamin B9 per 14 oz.
• Both Cooked Buckwheat Groats as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Buckwheat vs Tomatoes:

• Cooked Buckwheat Groats have 2.5 times more Copper, 3 times more Iron, 4.6 times more Magnesium, 3.5 times more Manganese, 2.9 times more Phosphorus, more Selenium and 3.6 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.4 times more Calcium and 2.7 times more Potassium than Cooked Buckwheat Groats.
• Both Cooked Buckwheat Groats and Raw Ripe Red Tomatoes have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cooked Buckwheat Groats have 5.1 times more Energy, 2.2 times more Omega 6, 5.1 times more Carbohydrate, 2.3 times more Fiber and 3.8 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2.9 times more Sugars and 13.7 times more Fructose than Cooked Buckwheat Groats.
• Both Cooked Buckwheat Groats as well as Raw Ripe Red Tomatoes have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.