Comparing Nutrients in 300 calories Buckwheat VS Carrots

Weight per 300 calories

• Buckwheat: 87.5g
• Carrots: 732g

Buckwheat has 8.4 times more energy per 100g than Carrots. It has high energy density when compared to other foods. Raw Carrots having low energy density.

Which food has more nutrients per 300 calories - Buckwheat or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Buckwheat	14%	8%	78%
Carrots	8%	5%	87%

Macro Nutrients

	Buckwheat	Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.07% 2.97g	1.8% 1.76g	97g per day for Men 19-50 years
Saturated Fat	2.03% 0.65g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	4.26% 0.068g	0.91% 0.015g	1.6g per day for Men 19-50 years
Omega 6	4.94% 0.84g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62.5g	54% 70g	130g per day for Men 19-50 years
Sugars	NA	48% 34.7g	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	5.55% 4.02g	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	% 4.3g	g per day for Men 19-50 years
Sucrose	NA	% 26.3g	g per day for Men 19-50 years
Fiber	23% 8.75g	54% 20.5g	38g per day for Men 19-50 years
Protein	20.7% 11.6g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Buckwheat	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	679% 6110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.36% 0.088mg	40.2% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.6% 0.37mg	32.6% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.4% 6.14mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.5% 1.08mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	77.7% 1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	54.2% 16.3μg	54% 16.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.56% 26.2μg	34.8% 139μg	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	48% 43mg	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	32% 4.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	80.5% 97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Buckwheat	Carrots	Recommended Dietary Allowance
Calcium	1.57% 15.7mg	24% 241mg	1000mg per day for Men 19-50 years
Copper	107% 0.96mg	36.6% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.59% 23.4μg	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	24% 1.92mg	27.4% 2.2mg	8mg per day for Men 19-50 years
Magnesium	48% 202mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	49.4% 1.14mg	45.5% 1.05mg	2.3mg per day for Men 19-50 years
Molybdenum	107% 48.3μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	43.4% 303mg	36.6% 256mg	700mg per day for Men 19-50 years
Potassium	12% 402mg	69% 2341mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	1.33% 0.73μg	55μg per day for Men 19-50 years
Sodium	0.058% 0.87mg	33.7% 505mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	16% 1.76mg	11mg per day for Men 19-50 years
Water	0.23% 8.53g	17.5% 646g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Buckwheat vs Carrots:

• Raw Carrots contain more Vitamin A, 5.5 times more Vitamin B1, 1.9 times more Vitamin B5, 5.5 times more Vitamin B6, 5.3 times more Vitamin B9 and more Vitamin C than Buckwheat.
• Both Buckwheat and Raw Carrots have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B7 per 300 kcal.
• Both Buckwheat as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Buckwheat vs Carrots:

• Buckwheat has 2.9 times more Copper, 2.3 times more Magnesium and 9.9 times more Selenium than Raw Carrots.
• While Raw Carrots contain 15.3 times more Calcium, 5.8 times more Potassium, 577.2 times more Sodium and 75.8 times more Water than Buckwheat.
• Both Buckwheat and Raw Carrots have similar amounts of Iron, Manganese, Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Buckwheat has 1.7 times more Fat, 4.7 times more Omega 3 and 1.7 times more Protein than Raw Carrots.
• While Raw Carrots contain 2.3 times more Fiber than Buckwheat.
• Both Buckwheat and Raw Carrots have similar amounts of Energy, Omega 6 and Carbohydrate per 300 kcal.
• Both Buckwheat as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.