Comparing Nutrients in 100 grams Tomato Paste VS Buckwheat Flour

Macros Ratio

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

Macro Nutrients

	Tomato Paste	Buckwheat Flour	Recommended Dietary Allowance
Energy	2.83% 82kcal	11.6% 335kcal	2900kcal per day for Men 19-50 years
Fat	0.48% 0.47g	3.2% 3.1g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.1g	2.1% 0.68g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	4.44% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.89% 0.15g	5.16% 0.88g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.5% 19g	54.3% 70.6g	130g per day for Men 19-50 years
Sugars	16.8% 12g	3.6% 2.6g	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	8.07% 5.85g	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	% 5.75g	NA	g per day for Men 19-50 years
Sucrose	% 0.3g	% 1.7g	g per day for Men 19-50 years
Fiber	10.8% 4.1g	26.3% 10g	38g per day for Men 19-50 years
Protein	7.7% 4.32g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Buckwheat Flour	Recommended Dietary Allowance
Vitamin A	8.44% 76μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5% 0.06mg	34.8% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.8% 0.15mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.2% 3.08mg	38.4% 6.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.84% 0.14mg	8.8% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.6% 0.22mg	44.8% 0.58mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	50.3% 15μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3% 12μg	13.5% 54μg	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	24.3% 22mg	0% 0mg	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	28.7% 4.3mg	2.13% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.5% 11.4μg	5.83% 7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Buckwheat Flour	Recommended Dietary Allowance
Calcium	3.6% 36mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	40.6% 0.37mg	57.2% 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	37.3% 2.98mg	50.8% 4.06mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	59.8% 251mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	88.3% 2.03mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	99% 44.6μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	12% 83mg	48% 337mg	700mg per day for Men 19-50 years
Potassium	30% 1014mg	17% 577mg	3400mg per day for Men 19-50 years
Selenium	9.64% 5.3μg	10.4% 5.7μg	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	5.73% 0.63mg	28.4% 3.12mg	11mg per day for Men 19-50 years
Water	2% 73.5g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Buckwheat Flour per 100 g

Compare the macro and micronutrient content in 100 g of Tomato Paste versus 100 g of Buckwheat Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Tomato Paste vs Buckwheat Flour:

• 100 grams of Tomato Paste have more Vitamin A, more Vitamin C, 13.4 times more Vitamin E and 1.6 times more Vitamin K than Buckwheat Flour.
• While 100 g of Whole-groat Buckwheat Flour contain 7 times more Vitamin B1, 2 times more Vitamin B3, 3.1 times more Vitamin B5, 2.7 times more Vitamin B6 and 4.5 times more Vitamin B9 than Canned Tomato Paste.
• Both Tomato Paste and Buckwheat Flour provide similar amounts of Vitamin B2 per 100 grams.
• 100 grams of Buckwheat Flour have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Tomato Paste as well as Whole-groat Buckwheat Flour have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Tomato Paste vs Buckwheat Flour:

• 100 grams of Tomato Paste have 1.8 times more Potassium and 5.4 times more Sodium than Buckwheat Flour.
• While 100 g of Whole-groat Buckwheat Flour contain 1.4 times more Copper, 1.4 times more Iron, 6 times more Magnesium, 6.7 times more Manganese, 4.1 times more Phosphorus and 5 times more Zinc than Canned Tomato Paste.
• Both Tomato Paste and Buckwheat Flour contain similar levels of Calcium and Selenium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Tomato Paste have 4.7 times more Sugars than Buckwheat Flour.
• While 100 g of Whole-groat Buckwheat Flour contain 4.1 times more Energy, 6.6 times more Fat, 6.8 times more Saturated Fat, 10.1 times more Omega 3, 5.8 times more Omega 6, 3.7 times more Carbohydrate, 2.4 times more Fiber and 2.9 times more Protein than Canned Tomato Paste.
• 100 grams of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6