Comparing Nutrients in 500 calories Boiled Buckwheat VS Cooked Ripe Red Tomatoes

Weight per 500 calories

• Boiled Buckwheat: 544g
• Cooked Ripe Red Tomatoes: 2778g

Boiled Buckwheat has 5.1 times more energy per 100g than Cooked Ripe Red Tomatoes. It has average energy density when compared to other foods. Cooked Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 500 calories - Boiled Buckwheat or Cooked Ripe Red Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Boiled Buckwheat	14%	6%	80%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Boiled Buckwheat	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.47% 3.37g	3.15% 3.06g	97g per day for Men 19-50 years
Saturated Fat	2.28% 0.73g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	4.76% 0.076g	3.47% 0.056g	1.6g per day for Men 19-50 years
Omega 6	5.56% 0.95g	6.86% 1.17g	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	85.7% 111g	130g per day for Men 19-50 years
Sugars	6.75% 4.9g	95% 69g	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	50% 36.4g	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	% 32.8g	g per day for Men 19-50 years
Sucrose	% 2.17g	% 0g	g per day for Men 19-50 years
Fiber	38.6% 14.7g	51% 19.4g	38g per day for Men 19-50 years
Protein	33% 18.4g	47% 26.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Buckwheat	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	74% 667μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	92% 14.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.95mg	71.7% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.42mg	169% 2.2mg	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	19% 76μg	90% 361μg	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	704% 633mg	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	104% 15.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.6% 10.3μg	65% 77.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Buckwheat	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	3.8% 38mg	30.6% 306mg	1000mg per day for Men 19-50 years
Copper	88% 0.79mg	231% 2.1mg	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	54.3% 4.35mg	236% 19mg	8mg per day for Men 19-50 years
Magnesium	66% 277mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	95% 2.2mg	127% 2.9mg	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	111% 778mg	700mg per day for Men 19-50 years
Potassium	14% 478mg	178% 6056mg	3400mg per day for Men 19-50 years
Selenium	21.7% 12μg	25.3% 14μg	55μg per day for Men 19-50 years
Sodium	1.45% 21.7mg	20.4% 306mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	35.4% 3.9mg	11mg per day for Men 19-50 years
Water	11% 411g	71% 2621g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Buckwheat vs Cooked Ripe Red Tomatoes:

• Cooked Ripe Red Tomatoes contain more Vitamin A, 4.6 times more Vitamin B1, 2.9 times more Vitamin B2, 2.9 times more Vitamin B3, 1.8 times more Vitamin B5, 5.2 times more Vitamin B6, 4.7 times more Vitamin B9, more Vitamin C, 31.8 times more Vitamin E and 7.5 times more Vitamin K than Cooked Buckwheat Groats.
• Both Cooked Buckwheat Groats as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Buckwheat vs Cooked Ripe Red Tomatoes:

• Cooked Ripe Red Tomatoes contain 8 times more Calcium, 2.6 times more Copper, 4.3 times more Iron, 1.3 times more Manganese, 2 times more Phosphorus, 12.7 times more Potassium, 14.1 times more Sodium and 6.4 times more Water than Cooked Buckwheat Groats.
• Both Cooked Buckwheat Groats and Cooked Ripe Red Tomatoes have similar amounts of Magnesium, Selenium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cooked Ripe Red Tomatoes contain 14.1 times more Sugars, 67 times more Fructose, 1.3 times more Fiber and 1.4 times more Protein than Cooked Buckwheat Groats.
• Both Cooked Buckwheat Groats and Cooked Ripe Red Tomatoes have similar amounts of Energy, Omega 6 and Carbohydrate per 500 kcal.
• Both Cooked Buckwheat Groats as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.