Comparing Nutrients in 300 calories Buckwheat Flour VS Cooked Ripe Red Tomatoes

Weight per 300 calories

• Buckwheat Flour: 89.6g
• Cooked Ripe Red Tomatoes: 1667g

Buckwheat Flour has 18.6 times more energy per 100g than Cooked Ripe Red Tomatoes. It has high energy density when compared to other foods. Cooked Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 300 calories - Buckwheat Flour or Cooked Ripe Red Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Buckwheat Flour	14%	8%	78%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Buckwheat Flour	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.86% 2.78g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	2.1% 0.033g	1.6g per day for Men 19-50 years
Omega 6	4.6% 0.79g	4.1% 0.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.6% 63.2g	51.4% 67g	130g per day for Men 19-50 years
Sugars	3.2% 2.33g	57.2% 41.5g	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	30% 22g	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	% 19.7g	g per day for Men 19-50 years
Sucrose	% 1.52g	% 0g	g per day for Men 19-50 years
Fiber	23.6% 8.96g	30.7% 11.7g	38g per day for Men 19-50 years
Protein	20% 11.3g	28.3% 16g	56g per day for Men 19-50 years

Vitamins

	Buckwheat Flour	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	44.4% 400μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	28.2% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.4% 5.5mg	55.4% 8.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.39mg	43% 2.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	101% 1.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	45% 13.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12% 48.4μg	54% 217μg	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	422% 380mg	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	1.9% 0.29mg	62.2% 9.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.22% 6.27μg	39% 46.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Buckwheat Flour	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	3.67% 36.7mg	18.3% 183mg	1000mg per day for Men 19-50 years
Copper	51.2% 0.46mg	139% 1.25mg	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	45.4% 3.64mg	142% 11.3mg	8mg per day for Men 19-50 years
Magnesium	53.5% 225mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	76% 1.75mg	2.3mg per day for Men 19-50 years
Molybdenum	88.8% 40μg	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% 302mg	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	15% 517mg	107% 3633mg	3400mg per day for Men 19-50 years
Selenium	9.3% 5.1μg	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.85mg	12.2% 183mg	1500mg per day for Men 19-50 years
Zinc	25.4% 2.8mg	21.2% 2.33mg	11mg per day for Men 19-50 years
Water	0.27% 10g	42.5% 1572g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Buckwheat Flour vs Cooked Ripe Red Tomatoes:

• Cooked Ripe Red Tomatoes contain more Vitamin A, 1.6 times more Vitamin B1, 2.2 times more Vitamin B2, 1.6 times more Vitamin B3, 5.5 times more Vitamin B5, 2.5 times more Vitamin B6, 4.5 times more Vitamin B9, more Vitamin C, 32.6 times more Vitamin E and 7.4 times more Vitamin K than Whole-groat Buckwheat Flour.
• Both Whole-groat Buckwheat Flour as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Buckwheat Flour vs Cooked Ripe Red Tomatoes:

• Whole-groat Buckwheat Flour has 1.5 times more Magnesium than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 5 times more Calcium, 2.7 times more Copper, 3.1 times more Iron, 1.5 times more Phosphorus, 7 times more Potassium, 1.6 times more Selenium, 18.6 times more Sodium and 157.5 times more Water than Whole-groat Buckwheat Flour.
• Both Whole-groat Buckwheat Flour and Cooked Ripe Red Tomatoes have similar amounts of Manganese and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Whole-groat Buckwheat Flour has 1.9 times more Omega 3 than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 17.8 times more Sugars, 1.3 times more Fiber and 1.4 times more Protein than Whole-groat Buckwheat Flour.
• Both Whole-groat Buckwheat Flour and Cooked Ripe Red Tomatoes have similar amounts of Energy, Omega 6 and Carbohydrate per 300 kcal.
• Both Whole-groat Buckwheat Flour as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.