Comparing Nutrients in 5 ounces Buckwheat VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Buckwheat	14%	8%	78%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Buckwheat	Tomato Paste	Recommended Dietary Allowance
Energy	16.8% 486kcal	4% 116kcal	2900kcal per day for Men 19-50 years
Fat	4.97% 4.8g	0.69% 0.67g	97g per day for Men 19-50 years
Saturated Fat	3.3% 1.05g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	6.9% 0.11g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	8% 1.36g	1.27% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78% 101g	20.6% 27g	130g per day for Men 19-50 years
Sugars	NA	24% 17.3g	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	11.4% 8.3g	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	% 8.15g	g per day for Men 19-50 years
Sucrose	NA	% 0.43g	g per day for Men 19-50 years
Fiber	37.3% 14g	15.3% 5.8g	38g per day for Men 19-50 years
Protein	33.5% 18.8g	11% 6.12g	56g per day for Men 19-50 years

Vitamins

	Buckwheat	Tomato Paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	12% 108μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.3% 0.6mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.95mg	27.3% 4.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.74mg	4.03% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	23.6% 0.31mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	88% 26.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10.6% 42.5μg	4.25% 17μg	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	34.5% 31mg	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	40.6% 6.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13.5% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Buckwheat	Tomato Paste	Recommended Dietary Allowance
Calcium	2.55% 25.5mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	57.5% 0.52mg	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	39% 3.1mg	53% 4.22mg	8mg per day for Men 19-50 years
Magnesium	78% 327mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	80% 1.84mg	18.6% 0.43mg	2.3mg per day for Men 19-50 years
Molybdenum	174% 78.2μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	70.3% 492mg	17% 118mg	700mg per day for Men 19-50 years
Potassium	19% 652mg	42.3% 1437mg	3400mg per day for Men 19-50 years
Selenium	21.4% 11.8μg	13.7% 7.5μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	5.58% 83.6mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	0.37% 14g	2.8% 104g	3700g per day for Men 19-50 years

Nutrient Comparison: Buckwheat VS Tomato Paste per 5 oz

Compare the macro and micronutrient content in 5 oz of Buckwheat versus 5 oz of Tomato Paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Buckwheat vs Tomato Paste:

• 5 ounces of Buckwheat have 1.7 times more Vitamin B1, 2.8 times more Vitamin B2, 2.3 times more Vitamin B3, 8.7 times more Vitamin B5 and 2.5 times more Vitamin B9 than Tomato Paste.
• While 5 oz of Canned Tomato Paste contain more Vitamin A and more Vitamin C than Buckwheat.
• Both Buckwheat and Tomato Paste provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Buckwheat have insufficient amounts of Vitamin A and Vitamin C
• Both Buckwheat as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Buckwheat vs Tomato Paste:

• 5 ounces of Buckwheat have 3 times more Copper, 5.5 times more Magnesium, 4.3 times more Manganese, 4.2 times more Phosphorus, 1.6 times more Selenium and 3.8 times more Zinc than Tomato Paste.
• While 5 oz of Canned Tomato Paste contain 2 times more Calcium, 1.4 times more Iron, 2.2 times more Potassium and 59 times more Sodium than Buckwheat.
• 5 ounces of Buckwheat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Buckwheat have 4.2 times more Energy, 7.2 times more Fat, 7.4 times more Saturated Fat, 11.1 times more Omega 3, 6.3 times more Omega 6, 3.8 times more Carbohydrate, 2.4 times more Fiber and 3.1 times more Protein than Tomato Paste.
• 5 ounces of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6