Comparing Nutrients in 1 kilogram Buckwheat Flour VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Buckwheat Flour	14%	8%	78%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Buckwheat Flour	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	116% 3350kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	32% 31g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	21% 6.77g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	51.6% 8.77g	4.65% 0.79g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	543% 706g	42.6% 55.4g	130g per day for Men 19-50 years
Sugars	36% 26g	34.2% 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	% 17g	NA	g per day for Men 19-50 years
Fiber	263% 100g	39.5% 15g	38g per day for Men 19-50 years
Protein	225% 126g	11.4% 6.4g	56g per day for Men 19-50 years

Vitamins

	Buckwheat Flour	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	620% 5580μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	348% 4.17mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	146% 1.9mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	384% 61.5mg	34.5% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	88% 4.4mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	448% 5.82mg	86% 1.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	503% 151μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	135% 540μg	22.5% 90μg	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	30% 27mg	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	21.3% 3.2mg	49.3% 7.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58.3% 70μg	81.7% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Buckwheat Flour	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	41% 410mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	572% 5.15mg	116% 1.04mg	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	508% 40.6mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	598% 2510mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	883% 20.3mg	196% 4.5mg	2.3mg per day for Men 19-50 years
Molybdenum	991% 446μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	481% 3370mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	170% 5770mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	104% 57μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	161% 2420mg	1500mg per day for Men 19-50 years
Zinc	284% 31mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	3% 112g	25% 930g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Buckwheat Flour vs Canned Carrots with Salt:

• Whole-groat Buckwheat Flour has 23.2 times more Vitamin B1, 6.3 times more Vitamin B2, 11.1 times more Vitamin B3, 3.3 times more Vitamin B5, 5.2 times more Vitamin B6 and 6 times more Vitamin B9 than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain more Vitamin A, more Vitamin C, 2.3 times more Vitamin E and 1.4 times more Vitamin K than Whole-groat Buckwheat Flour.
• Both Whole-groat Buckwheat Flour as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Buckwheat Flour vs Canned Carrots with Salt:

• Whole-groat Buckwheat Flour has 1.6 times more Calcium, 5 times more Copper, 6.3 times more Iron, 31.4 times more Magnesium, 4.5 times more Manganese, 14 times more Phosphorus, 3.2 times more Potassium, 14.3 times more Selenium and 12 times more Zinc than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 22 times more Sodium and 8.3 times more Water than Whole-groat Buckwheat Flour.

Comparison of macro-nutrients per 1 kilogram:

• Whole-groat Buckwheat Flour has 13.4 times more Energy, 16.3 times more Fat, 18.8 times more Saturated Fat, 6.5 times more Omega 3, 11.1 times more Omega 6, 12.7 times more Carbohydrate, 6.7 times more Fiber and 19.7 times more Protein than Drained Canned Carrots with Salt.
• Both Whole-groat Buckwheat Flour and Drained Canned Carrots with Salt have similar amounts of Sugars per 1 kg.
• Both Whole-groat Buckwheat Flour as well as Drained Canned Carrots with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.