Comparing Nutrients in 500 calories Boiled Buckwheat VS Carrots

Weight per 500 calories

• Boiled Buckwheat: 544g
• Carrots: 1220g

Boiled Buckwheat has 2.2 times more energy per 100g than Carrots. It has average energy density when compared to other foods. Raw Carrots having low energy density.

Which food has more nutrients per 500 calories - Boiled Buckwheat or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Boiled Buckwheat	14%	6%	80%
Carrots	8%	5%	87%

Macro Nutrients

	Boiled Buckwheat	Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.47% 3.37g	3% 2.93g	97g per day for Men 19-50 years
Saturated Fat	2.28% 0.73g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	4.76% 0.076g	1.52% 0.024g	1.6g per day for Men 19-50 years
Omega 6	5.56% 0.95g	7.17% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.4% 108g	90% 117g	130g per day for Men 19-50 years
Sugars	6.75% 4.9g	79.7% 58g	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	0.75% 0.54g	9.25% 6.7g	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	% 1.1g	% 7.2g	g per day for Men 19-50 years
Sucrose	% 2.17g	% 43.8g	g per day for Men 19-50 years
Fiber	38.6% 14.7g	90% 34g	38g per day for Men 19-50 years
Protein	33% 18.4g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Buckwheat	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	1131% 10183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.95mg	66.6% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.42mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	90% 27μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19% 76μg	58% 232μg	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	80% 72mg	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	3.26% 0.49mg	53.7% 8.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.6% 10.3μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Buckwheat	Carrots	Recommended Dietary Allowance
Calcium	3.8% 38mg	40.2% 402mg	1000mg per day for Men 19-50 years
Copper	88% 0.79mg	61% 0.55mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.98% 39μg	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	54.3% 4.35mg	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	66% 277mg	35% 146mg	420mg per day for Men 19-50 years
Manganese	95% 2.2mg	76% 1.74mg	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	54.3% 380mg	61% 427mg	700mg per day for Men 19-50 years
Potassium	14% 478mg	115% 3902mg	3400mg per day for Men 19-50 years
Selenium	21.7% 12μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	1.45% 21.7mg	56% 841mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	11% 411g	29% 1077g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Buckwheat vs Carrots:

• Raw Carrots contain more Vitamin A, 3.7 times more Vitamin B1, 3.3 times more Vitamin B2, 2.3 times more Vitamin B3, 1.7 times more Vitamin B5, 4 times more Vitamin B6, 3 times more Vitamin B9, more Vitamin C, 16.5 times more Vitamin E and 15.6 times more Vitamin K than Cooked Buckwheat Groats.
• Both Cooked Buckwheat Groats as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Buckwheat vs Carrots:

• Cooked Buckwheat Groats have 1.4 times more Copper, 1.9 times more Magnesium, 1.3 times more Manganese and 9.8 times more Selenium than Raw Carrots.
• While Raw Carrots contain 10.6 times more Calcium, 8.2 times more Potassium, 38.7 times more Sodium and 2.6 times more Water than Cooked Buckwheat Groats.
• Both Cooked Buckwheat Groats and Raw Carrots have similar amounts of Iron, Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cooked Buckwheat Groats have 1.6 times more Protein than Raw Carrots.
• While Raw Carrots contain 1.3 times more Omega 6, 11.8 times more Sugars, 12.3 times more Fructose and 2.3 times more Fiber than Cooked Buckwheat Groats.
• Both Cooked Buckwheat Groats and Raw Carrots have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Cooked Buckwheat Groats as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.