Comparing Nutrients in 1 kilogram Cooked Ripe Red Tomatoes VS Boiled Buckwheat

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Boiled Buckwheat	14%	6%	80%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Boiled Buckwheat	Recommended Dietary Allowance
Energy	6.2% 180kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	6.4% 6.2g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	4.2% 1.34g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	8.75% 0.14g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	10.2% 1.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40g	153% 199g	130g per day for Men 19-50 years
Sugars	34.3% 25g	12.4% 9g	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	18% 13g	1.38% 1g	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	% 12g	% 2g	g per day for Men 19-50 years
Sucrose	% 0g	% 4g	g per day for Men 19-50 years
Fiber	18.4% 7g	71% 27g	38g per day for Men 19-50 years
Protein	17% 9.5g	60.4% 33.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Boiled Buckwheat	Recommended Dietary Allowance
Vitamin A	26.7% 240μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	33.3% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.3% 5.32mg	58.8% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	71.8% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	59.2% 0.77mg	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	32.5% 130μg	35% 140μg	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	253% 228mg	0% 0mg	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	37.3% 5.6mg	6% 0.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Boiled Buckwheat	Recommended Dietary Allowance
Calcium	11% 110mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	162% 1.46mg	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	85% 6.8mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	121% 510mg	420mg per day for Men 19-50 years
Manganese	45.7% 1.05mg	175% 4.03mg	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	40% 280mg	100% 700mg	700mg per day for Men 19-50 years
Potassium	64% 2180mg	26% 880mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	55.5% 6.1mg	11mg per day for Men 19-50 years
Water	25.5% 943g	20.4% 756g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Boiled Buckwheat per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Ripe Red Tomatoes versus 1 kg of Boiled Buckwheat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Ripe Red Tomatoes vs Boiled Buckwheat:

• 1 kilogram of Cooked Ripe Red Tomatoes has more Vitamin A, more Vitamin C, 6.2 times more Vitamin E and 1.5 times more Vitamin K than Boiled Buckwheat.
• While 1 kg of Cooked Buckwheat Groats contains 1.8 times more Vitamin B2, 1.8 times more Vitamin B3 and 2.8 times more Vitamin B5 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Boiled Buckwheat provide similar amounts of Vitamin B1, Vitamin B6 and Vitamin B9 per one kilogram.
• 1 kilogram of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2
• 1 kilogram of Boiled Buckwheat have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Cooked Ripe Red Tomatoes as well as Cooked Buckwheat Groats have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Ripe Red Tomatoes vs Boiled Buckwheat:

• 1 kilogram of Cooked Ripe Red Tomatoes has 2.5 times more Potassium and 1.2 times more Water than Boiled Buckwheat.
• While 1 kg of Cooked Buckwheat Groats contains 1.9 times more Copper, 5.7 times more Magnesium, 3.8 times more Manganese, 2.5 times more Phosphorus, 4.4 times more Selenium and 4.4 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Boiled Buckwheat contain similar levels of Iron per one kilogram.
• 1 kilogram of Cooked Ripe Red Tomatoes lack sufficient amounts of Selenium and Zinc
• Both Cooked Ripe Red Tomatoes as well as Cooked Buckwheat Groats lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Ripe Red Tomatoes has 2.8 times more Sugars than Boiled Buckwheat.
• While 1 kg of Cooked Buckwheat Groats contains 5.1 times more Energy, 5 times more Carbohydrate, 3.9 times more Fiber and 3.6 times more Protein than Cooked Ripe Red Tomatoes.
• 1 kilogram of Cooked Ripe Red Tomatoes provide inadequate amounts of Energy, Fiber and Protein
• Both Cooked Ripe Red Tomatoes as well as Cooked Buckwheat Groats provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.