Comparing Nutrients in 5 ounces Buckwheat Flour VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Buckwheat Flour	14%	8%	78%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Buckwheat Flour	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	16.4% 475kcal	0.78% 22.7kcal	2900kcal per day for Men 19-50 years
Fat	4.53% 4.4g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	3% 0.96g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	6.3% 0.1g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	7.3% 1.24g	0.81% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77% 100g	3.8% 4.9g	130g per day for Men 19-50 years
Sugars	5.1% 3.7g	5% 3.6g	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	2.56% 1.86g	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	% 1.76g	g per day for Men 19-50 years
Sucrose	% 2.4g	% 0g	g per day for Men 19-50 years
Fiber	37.3% 14g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	32% 18g	2% 1.1g	56g per day for Men 19-50 years

Vitamins

	Buckwheat Flour	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.15% 28.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49.3% 0.59mg	68% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.7% 0.27mg	6% 0.078mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.5% 8.7mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	3.3% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63.5% 0.82mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	71.3% 21.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19% 76.5μg	2.83% 11.3μg	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	20% 18mg	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	3.02% 0.45mg	5.58% 0.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.27% 9.92μg	3.07% 3.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Buckwheat Flour	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	5.8% 58mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	8.2% 0.074mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.18% 7.23μg	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	72% 5.75mg	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	84.7% 356mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	125% 2.88mg	4.2% 0.096mg	2.3mg per day for Men 19-50 years
Molybdenum	140% 63.2μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	68.2% 478mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	24% 818mg	7.96% 271mg	3400mg per day for Men 19-50 years
Selenium	14.7% 8.08μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	0.43% 16g	3.63% 134g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Buckwheat Flour vs Tomatoes in Juice with Salt:

• Whole-groat Buckwheat Flour has 3.5 times more Vitamin B2, 8.6 times more Vitamin B3, 3.8 times more Vitamin B5, 5.2 times more Vitamin B6, 6.8 times more Vitamin B9 and 2.7 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain more Vitamin A, 1.4 times more Vitamin B1, more Vitamin C and 1.8 times more Vitamin E than Whole-groat Buckwheat Flour.
• Both Whole-groat Buckwheat Flour as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Buckwheat Flour vs Tomatoes in Juice with Salt:

• Whole-groat Buckwheat Flour has 1.2 times more Calcium, 9.9 times more Copper, 7.1 times more Iron, 25.1 times more Magnesium, 29.9 times more Manganese, 19.8 times more Phosphorus, 3 times more Potassium, 8.1 times more Selenium and 26 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 10.5 times more Sodium and 8.5 times more Water than Whole-groat Buckwheat Flour.

Comparison of macro-nutrients per 5 ounces:

• Whole-groat Buckwheat Flour has 20.9 times more Energy, 12.4 times more Fat, 19.9 times more Saturated Fat, 17.8 times more Omega 3, 9 times more Omega 6, 20.3 times more Carbohydrate, 5.3 times more Fiber and 16 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Whole-groat Buckwheat Flour and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Sugars per 5 oz.
• Both Whole-groat Buckwheat Flour as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.