Comparing Nutrients in 5 ounces Boiled Buckwheat VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Buckwheat	14%	6%	80%
Tomatoes	17%	9%	74%

Macro Nutrients

	Boiled Buckwheat	Tomatoes	Recommended Dietary Allowance
Energy	4.5% 130kcal	0.88% 25.5kcal	2900kcal per day for Men 19-50 years
Fat	0.91% 0.88g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.59% 0.19g	0.12% 0.04g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	1.45% 0.25g	0.67% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.7% 28.3g	4.24% 5.5g	130g per day for Men 19-50 years
Sugars	1.76% 1.28g	5.14% 3.73g	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	0.2% 0.14g	2.68% 1.94g	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	% 0.28g	% 1.77g	g per day for Men 19-50 years
Sucrose	% 0.57g	% 0g	g per day for Men 19-50 years
Fiber	10% 3.83g	4.48% 1.7g	38g per day for Men 19-50 years
Protein	8.56% 4.8g	2.23% 1.25g	56g per day for Men 19-50 years

Vitamins

	Boiled Buckwheat	Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.6% 59.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.72% 0.057mg	4.37% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.25% 0.055mg	2.07% 0.027mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.33% 1.33mg	5.26% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.51mg	2.52% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.4% 0.11mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	2.2% 0.66μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.96% 20μg	5.3% 21.3μg	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	21.6% 19.4mg	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	0.85% 0.13mg	5.1% 0.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.24% 2.7μg	9.33% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Buckwheat	Tomatoes	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	9.3% 0.084mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.082% 3.26μg	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	14% 1.13mg	4.8% 0.38mg	8mg per day for Men 19-50 years
Magnesium	17.2% 72.3mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	25% 0.57mg	7.03% 0.16mg	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	14% 99mg	4.86% 34mg	700mg per day for Men 19-50 years
Potassium	3.67% 125mg	9.9% 336mg	3400mg per day for Men 19-50 years
Selenium	5.67% 3.1μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	7.86% 0.86mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	2.9% 107g	3.62% 134g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Buckwheat vs Tomatoes:

• Cooked Buckwheat Groats have 2.1 times more Vitamin B2, 1.6 times more Vitamin B3 and 4 times more Vitamin B5 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Vitamin A, more Vitamin C, 6 times more Vitamin E and 4.2 times more Vitamin K than Cooked Buckwheat Groats.
• Both Cooked Buckwheat Groats and Raw Ripe Red Tomatoes have similar amounts of Vitamin B1, Vitamin B6 and Vitamin B9 per 5 oz.
• Both Cooked Buckwheat Groats as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Buckwheat vs Tomatoes:

• Cooked Buckwheat Groats have 2.5 times more Copper, 3 times more Iron, 4.6 times more Magnesium, 3.5 times more Manganese, 2.9 times more Phosphorus, more Selenium and 3.6 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.4 times more Calcium and 2.7 times more Potassium than Cooked Buckwheat Groats.
• Both Cooked Buckwheat Groats and Raw Ripe Red Tomatoes have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cooked Buckwheat Groats have 5.1 times more Energy, 2.2 times more Omega 6, 5.1 times more Carbohydrate, 2.3 times more Fiber and 3.8 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2.9 times more Sugars and 13.7 times more Fructose than Cooked Buckwheat Groats.
• Both Cooked Buckwheat Groats as well as Raw Ripe Red Tomatoes have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.