Comparing Nutrients in 100 grams Buckwheat Flour VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Buckwheat Flour	14%	8%	78%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Buckwheat Flour	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	11.6% 335kcal	0.52% 15kcal	2900kcal per day for Men 19-50 years
Fat	3.2% 3.1g	0.082% 0.08g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.68g	0.034% 0.011g	32g per day for Men 19-50 years
Omega 3	4.44% 0.071g	0.063% 0.001g	1.6g per day for Men 19-50 years
Omega 6	5.16% 0.88g	0.17% 0.029g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.3% 70.6g	2.8% 3.62g	130g per day for Men 19-50 years
Sugars	3.6% 2.6g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 1.7g	NA	g per day for Men 19-50 years
Fiber	26.3% 10g	NA	38g per day for Men 19-50 years
Protein	22.5% 12.6g	1.23% 0.69g	56g per day for Men 19-50 years

Vitamins

	Buckwheat Flour	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.8% 0.42mg	2.83% 0.034mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	1.46% 0.019mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.4% 6.15mg	4% 0.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.8% 0.44mg	2.96% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44.8% 0.58mg	7.92% 0.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	50.3% 15μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13.5% 54μg	2.25% 9μg	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	6.9% 6.2mg	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	2.13% 0.32mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.83% 7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Buckwheat Flour	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	4.1% 41mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	57.2% 0.52mg	10% 0.09mg	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	50.8% 4.06mg	3.25% 0.26mg	8mg per day for Men 19-50 years
Magnesium	59.8% 251mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	88.3% 2.03mg	5.74% 0.13mg	2.3mg per day for Men 19-50 years
Molybdenum	99% 44.6μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	48% 337mg	2% 14mg	700mg per day for Men 19-50 years
Potassium	17% 577mg	3.15% 107mg	3400mg per day for Men 19-50 years
Selenium	10.4% 5.7μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	26.7% 401mg	1500mg per day for Men 19-50 years
Zinc	28.4% 3.12mg	1.2% 0.13mg	11mg per day for Men 19-50 years
Water	0.3% 11g	2.55% 94g	3700g per day for Men 19-50 years

Nutrient Comparison: Buckwheat Flour VS Canned Tomatoes with Green Chilies per 100 g

Compare the macro and micronutrient content in 100 g of Buckwheat Flour versus 100 g of Canned Tomatoes with Green Chilies to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Buckwheat Flour vs Canned Tomatoes with Green Chilies:

• 100 grams of Buckwheat Flour have 12.3 times more Vitamin B1, 10 times more Vitamin B2, 9.6 times more Vitamin B3, 3 times more Vitamin B5, 5.7 times more Vitamin B6 and 6 times more Vitamin B9 than Canned Tomatoes with Green Chilies.
• While 100 g of Canned Red Ripe Tomatoes with Green Chilies contain more Vitamin A and more Vitamin C than Whole-groat Buckwheat Flour.
• 100 grams of Buckwheat Flour have insufficient amounts of Vitamin A and Vitamin C
• 100 grams of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• Both Whole-groat Buckwheat Flour as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Buckwheat Flour vs Canned Tomatoes with Green Chilies:

• 100 grams of Buckwheat Flour have 2.1 times more Calcium, 5.7 times more Copper, 15.6 times more Iron, 22.8 times more Magnesium, 15.4 times more Manganese, 24.1 times more Phosphorus, 5.4 times more Potassium, 14.3 times more Selenium and 24 times more Zinc than Canned Tomatoes with Green Chilies.
• While 100 g of Canned Red Ripe Tomatoes with Green Chilies contain 36.5 times more Sodium and 8.5 times more Water than Whole-groat Buckwheat Flour.
• 100 grams of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Buckwheat Flour have 22.3 times more Energy, 38.8 times more Fat, 61.5 times more Saturated Fat, 71 times more Omega 3, 30.2 times more Omega 6, 19.5 times more Carbohydrate and 18.3 times more Protein than Canned Tomatoes with Green Chilies.
• 100 grams of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein