Comparing Nutrients in 1 kilogram Buckwheat Flour VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Buckwheat Flour	14%	8%	78%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Buckwheat Flour	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	116% 3350kcal	5.5% 160kcal	2900kcal per day for Men 19-50 years
Fat	32% 31g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	21% 6.77g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	51.6% 8.77g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	543% 706g	26.7% 34.7g	130g per day for Men 19-50 years
Sugars	36% 26g	35% 25.5g	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	18% 13g	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	% 12.4g	g per day for Men 19-50 years
Sucrose	% 17g	% 0g	g per day for Men 19-50 years
Fiber	263% 100g	50% 19g	38g per day for Men 19-50 years
Protein	225% 126g	14% 7.9g	56g per day for Men 19-50 years

Vitamins

	Buckwheat Flour	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	348% 4.17mg	479% 5.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	146% 1.9mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	384% 61.5mg	44.5% 7.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	88% 4.4mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	448% 5.82mg	85.4% 1.1mg	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	20% 80μg	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	140% 126mg	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	39.3% 5.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58.3% 70μg	21.7% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Buckwheat Flour	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	41% 410mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	572% 5.15mg	57.8% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.28% 51μg	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	71.3% 5.7mg	8mg per day for Men 19-50 years
Magnesium	598% 2510mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	883% 20.3mg	29.6% 0.68mg	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	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	170% 5770mg	56% 1910mg	3400mg per day for Men 19-50 years
Selenium	104% 57μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	76.7% 1150mg	1500mg per day for Men 19-50 years
Zinc	284% 31mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	3% 112g	25.6% 948g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Buckwheat Flour vs Tomatoes in Juice with Salt:

• Whole-groat Buckwheat Flour has 3.5 times more Vitamin B2, 8.6 times more Vitamin B3, 3.8 times more Vitamin B5, 5.2 times more Vitamin B6, 6.8 times more Vitamin B9 and 2.7 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain more Vitamin A, 1.4 times more Vitamin B1, more Vitamin C and 1.8 times more Vitamin E than Whole-groat Buckwheat Flour.
• Both Whole-groat Buckwheat Flour as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Buckwheat Flour vs Tomatoes in Juice with Salt:

• Whole-groat Buckwheat Flour has 1.2 times more Calcium, 9.9 times more Copper, 7.1 times more Iron, 25.1 times more Magnesium, 29.9 times more Manganese, 19.8 times more Phosphorus, 3 times more Potassium, 8.1 times more Selenium and 26 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 10.5 times more Sodium and 8.5 times more Water than Whole-groat Buckwheat Flour.

Comparison of macro-nutrients per 1 kilogram:

• Whole-groat Buckwheat Flour has 20.9 times more Energy, 12.4 times more Fat, 19.9 times more Saturated Fat, 17.8 times more Omega 3, 9 times more Omega 6, 20.3 times more Carbohydrate, 5.3 times more Fiber and 16 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Whole-groat Buckwheat Flour and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Sugars per 1 kg.
• Both Whole-groat Buckwheat Flour as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.