Comparing Nutrients in 1 pound Tomatoes in Juice with Salt VS Boiled Buckwheat

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Boiled Buckwheat	14%	6%	80%

Macro Nutrients

	Tomatoes in Juice with Salt	Boiled Buckwheat	Recommended Dietary Allowance
Energy	2.5% 72.6kcal	14.4% 417kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	4.64% 0.79g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.7g	69.6% 90g	130g per day for Men 19-50 years
Sugars	16% 11.6g	5.63% 4.1g	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	8.2% 5.94g	0.63% 0.45g	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	% 5.62g	% 0.91g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.8g	g per day for Men 19-50 years
Fiber	22.7% 8.6g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	6.4% 3.6g	27.4% 15.3g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Boiled Buckwheat	Recommended Dietary Allowance
Vitamin A	10% 91μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	217% 2.6mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	13.6% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.23mg	26.6% 4.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	32.6% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.7% 0.5mg	27% 0.35mg	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	9.07% 36.3μg	16% 63.5μg	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	63.5% 57mg	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	18% 2.68mg	2.72% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.83% 11.8μg	7.2% 8.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Boiled Buckwheat	Recommended Dietary Allowance
Calcium	15% 150mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	26.2% 0.24mg	73.6% 0.66mg	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	32.3% 2.6mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	55% 231mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	79.5% 1.83mg	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	11% 77mg	45.4% 318mg	700mg per day for Men 19-50 years
Potassium	25.5% 866mg	11.7% 399mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	18% 9.98μg	55μg per day for Men 19-50 years
Sodium	34.8% 522mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	4.95% 0.54mg	25% 2.77mg	11mg per day for Men 19-50 years
Water	11.6% 430g	9.27% 343g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Boiled Buckwheat per 1 lb

Compare the macro and micronutrient content in 1 lb of Tomatoes in Juice with Salt versus 1 lb of Boiled Buckwheat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Tomatoes in Juice with Salt vs Boiled Buckwheat:

• 1 pound of Tomatoes in Juice with Salt has more Vitamin A, 14.4 times more Vitamin B1, 1.4 times more Vitamin B2, 1.4 times more Vitamin B6, more Vitamin C, 6.6 times more Vitamin E and 1.4 times more Vitamin K than Boiled Buckwheat.
• While 1 lb of Cooked Buckwheat Groats contains 1.3 times more Vitamin B3, 3.1 times more Vitamin B5 and 1.8 times more Vitamin B9 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 1 pound of Boiled Buckwheat have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Cooked Buckwheat Groats have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Tomatoes in Juice with Salt vs Boiled Buckwheat:

• 1 pound of Tomatoes in Juice with Salt has 4.7 times more Calcium, 2.2 times more Potassium, 28.8 times more Sodium and 1.3 times more Water than Boiled Buckwheat.
• While 1 lb of Cooked Buckwheat Groats contains 2.8 times more Copper, 1.4 times more Iron, 5.1 times more Magnesium, 5.9 times more Manganese, 4.1 times more Phosphorus, 3.1 times more Selenium and 5.1 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 1 pound of Tomatoes in Juice with Salt lack sufficient amounts of Selenium and Zinc
• 1 pound of Boiled Buckwheat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Tomatoes in Juice with Salt has 2.8 times more Sugars than Boiled Buckwheat.
• While 1 lb of Cooked Buckwheat Groats contains 5.8 times more Energy, 5.7 times more Carbohydrate, 1.4 times more Fiber and 4.3 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 1 pound of Tomatoes in Juice with Salt provide inadequate amounts of Energy and Protein
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Cooked Buckwheat Groats provide inadequate amounts of Omega 3 and Omega 6 in one pound.