Comparing Nutrients in 1 pound Buckwheat VS Tomatoes

Macros Ratio

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

Macro Nutrients

	Buckwheat	Tomatoes	Recommended Dietary Allowance
Energy	53.6% 1556kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.4g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	10.5% 3.36g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	25.6% 4.36g	2.13% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	249% 324g	13.6% 17.6g	130g per day for Men 19-50 years
Sugars	NA	16.5% 12g	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	8.57% 6.2g	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	% 5.67g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	119% 45.4g	14.3% 5.44g	38g per day for Men 19-50 years
Protein	107% 60g	7.13% 4g	56g per day for Men 19-50 years

Vitamins

	Buckwheat	Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	21% 191μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38% 0.46mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	148% 1.93mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	199% 32mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	112% 5.58mg	8.07% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.3% 0.95mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	281% 84.4μg	7.1% 2.13μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	34% 136μg	17% 68μg	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	69% 62mg	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	NA	16.3% 2.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	30% 36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Buckwheat	Tomatoes	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	29.7% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.26% 10.4μg	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	125% 9.98mg	15.3% 1.22mg	8mg per day for Men 19-50 years
Magnesium	249% 1048mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	256% 5.9mg	22.5% 0.52mg	2.3mg per day for Men 19-50 years
Molybdenum	556% 250μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	225% 1574mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	61.4% 2087mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	68.5% 37.6μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	99% 11mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	1.2% 44.2g	11.6% 429g	3700g per day for Men 19-50 years

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

• Buckwheat has 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.
• While Raw Ripe Red Tomatoes contain more Vitamin A and more Vitamin C than Buckwheat.
• Both Buckwheat as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Buckwheat vs Tomatoes:

• Buckwheat has 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.
• While Raw Ripe Red Tomatoes contain 9.7 times more Water than Buckwheat.

Comparison of macro-nutrients per 1 pound:

• Buckwheat has 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 Buckwheat as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.