Comparing Nutrients in 500 calories Roasted Buckwheat VS Tomatoes

Weight per 500 calories

• Roasted Buckwheat: 145g
• Tomatoes: 2778g

Roasted Buckwheat has 19.2 times more energy per 100g than Tomatoes. It has high energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 500 calories - Roasted Buckwheat or Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Roasted Buckwheat	13%	7%	80%
Tomatoes	17%	9%	74%

Macro Nutrients

	Roasted Buckwheat	Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.04% 3.9g	5.73% 5.56g	97g per day for Men 19-50 years
Saturated Fat	2.67% 0.85g	2.43% 0.78g	32g per day for Men 19-50 years
Omega 3	5.6% 0.09g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	6.5% 1.1g	13% 2.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.3% 108g	83% 108g	130g per day for Men 19-50 years
Sugars	NA	101% 73g	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	52.5% 38g	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	% 34.7g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	39% 15g	87.7% 33.3g	38g per day for Men 19-50 years
Protein	30.3% 17g	43.7% 24.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Buckwheat	Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	130% 1167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	85.6% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.4% 7.42mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.5% 1.78mg	49.4% 2.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.2% 0.51mg	171% 2.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	43.4% 13μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 60.7μg	104% 417μg	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	423% 381mg	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	100% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	183% 219μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Buckwheat	Tomatoes	Recommended Dietary Allowance
Calcium	2.46% 24.6mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	182% 1.64mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.6% 64μg	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	44.6% 3.57mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	76% 319mg	72.8% 306mg	420mg per day for Men 19-50 years
Manganese	102% 2.34mg	138% 3.17mg	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	66% 461mg	95% 667mg	700mg per day for Men 19-50 years
Potassium	13.6% 462mg	194% 6583mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	31.8% 3.5mg	43% 4.72mg	11mg per day for Men 19-50 years
Water	0.33% 12g	71% 2626g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Roasted Buckwheat vs Tomatoes:

• Raw Ripe Red Tomatoes contain more Vitamin A, 3.2 times more Vitamin B1, 1.3 times more Vitamin B2, 2.2 times more Vitamin B3, 1.4 times more Vitamin B5, 4.4 times more Vitamin B6, 6.9 times more Vitamin B9 and more Vitamin C than Roasted Buckwheat Groats.
• Both Roasted Buckwheat Groats as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Roasted Buckwheat vs Tomatoes:

• Roasted Buckwheat Groats have more Selenium than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 11.3 times more Calcium, 1.8 times more Copper, 2.1 times more Iron, 1.4 times more Manganese, 1.4 times more Phosphorus, 14.2 times more Potassium, 8.7 times more Sodium, 1.4 times more Zinc and 216 times more Water than Roasted Buckwheat Groats.
• Both Roasted Buckwheat Groats and Raw Ripe Red Tomatoes have similar amounts of Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Ripe Red Tomatoes contain 1.4 times more Fat, 2 times more Omega 6, 2.2 times more Fiber and 1.4 times more Protein than Roasted Buckwheat Groats.
• Both Roasted Buckwheat Groats and Raw Ripe Red Tomatoes have similar amounts of Energy, Omega 3 and Carbohydrate per 500 kcal.
• Both Roasted Buckwheat Groats as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.