Comparing Nutrients in 1 kilogram Tomatoes VS Buckwheat

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Buckwheat	14%	8%	78%

Macro Nutrients

	Tomatoes	Buckwheat	Recommended Dietary Allowance
Energy	6.2% 180kcal	118% 3430kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	35% 34g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	23% 7.4g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	48.8% 0.78g	1.6g per day for Men 19-50 years
Omega 6	4.7% 0.8g	56.5% 9.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	550% 715g	130g per day for Men 19-50 years
Sugars	36.3% 26.3g	NA	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	19% 13.7g	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	% 12.5g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	31.6% 12g	263% 100g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	237% 133g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Buckwheat	Recommended Dietary Allowance
Vitamin A	46.7% 420μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	84% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	327% 4.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.94mg	439% 70.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.89mg	246% 12.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	162% 2.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	15.6% 4.7μg	620% 186μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	37.5% 150μg	75% 300μg	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	152% 137mg	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	36% 5.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	66% 79μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Buckwheat	Recommended Dietary Allowance
Calcium	10% 100mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	65.6% 0.59mg	1222% 11mg	0.9mg per day for Men 19-50 years
Fluoride	0.58% 23μg	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	33.8% 2.7mg	275% 22mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	550% 2310mg	420mg per day for Men 19-50 years
Manganese	49.6% 1.14mg	565% 13mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1227% 552μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	34.3% 240mg	496% 3470mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	135% 4600mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	151% 83μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	218% 24mg	11mg per day for Men 19-50 years
Water	25.5% 945g	2.64% 98g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Tomatoes vs Buckwheat:

• Raw Ripe Red Tomatoes have more Vitamin A and more Vitamin C than Buckwheat.
• While Buckwheat contains 2.7 times more Vitamin B1, 22.4 times more Vitamin B2, 11.8 times more Vitamin B3, 13.8 times more Vitamin B5, 2.6 times more Vitamin B6, 39.7 times more Vitamin B7 and 2 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Buckwheat have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Tomatoes vs Buckwheat:

• Raw Ripe Red Tomatoes have 9.7 times more Water than Buckwheat.
• While Buckwheat contains 1.8 times more Calcium, 18.6 times more Copper, 8.1 times more Iron, 21 times more Magnesium, 11.4 times more Manganese, 14.5 times more Phosphorus, 1.9 times more Potassium, more Selenium and 14.1 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 1 kilogram:

• Buckwheat contains 19.1 times more Energy, 17 times more Fat, 26.5 times more Saturated Fat, 26 times more Omega 3, 12 times more Omega 6, 18.4 times more Carbohydrate, 8.3 times more Fiber and 15.1 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Buckwheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.