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Comparing Nutrients in 100 calories Boiled BuckwheatVS Carrots

Weight per 100 calories

Boiled Buckwheat
109g
Carrots
244g

Boiled Buckwheat has 2.2 times more energy per 100g than Carrots. It has average energy density when compared to other foods. Raw Carrots having low energy density.

Which food has more nutrients per 100 calories - Boiled Buckwheat or Carrots?

Macros Ratio

Protein Fat Carbs

Boiled Buckwheat
14%
6%
80%
Carrots
8%
5%
87%
100 kcal ▼

Macro Nutrients

3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.69%0.67g
Fat
0.6%0.59g
0.67 gvs0.59 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.46%0.15g
Saturated Fat
0.24%0.078g
0.15 gvs0.078 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.95%0.015g
Omega 3
0.3%0.005g
0.015 gvs0.005 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.1%0.19g
Omega 6
1.43%0.24g
0.19 gvs0.24 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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16.7%21.7g
Carbohydrate
18%23.4g
21.7 gvs23.4 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.35%0.98g
Sugars
16%11.6g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.98 gvs11.6 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.15%0.11g
Fructose
1.85%1.34g
≤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]
0.11 gvs1.34 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.22g
Glucose
%1.44g
0.22 gvs1.44 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.43g
Sucrose
%8.76g
0.43 gvs8.76 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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7.72%2.93g
Fiber
18%6.83g
2.93 gvs6.83 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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6.56%3.67g
Protein
4.05%2.27g
3.67 gvs2.27 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
226%2037μg
RAE, retinol activity equivalents
0 μgvs2037 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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3.62%0.043mg
Vitamin B1
13.4%0.16mg
Thiamine
0.043 mgvs0.16 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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3.26%0.042mg
Vitamin B2
11%0.14mg
Riboflavin
0.042 mgvs0.14 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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6.4%1.02mg
Vitamin B3
15%2.4mg
Niacin, nicotinic acid, niacinamide
1.02 mgvs2.4 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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7.8%0.39mg
Vitamin B5
13.3%0.67mg
Pantothenic acid
0.39 mgvs0.67 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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6.44%0.084mg
Vitamin B6
26%0.34mg
Pyridoxine
0.084 mgvs0.34 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
18%5.4μg
Biotin
NA μgvs5.4 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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3.8%15.2μg
Vitamin B9
11.6%46.3μg
Folates and Folic Acid
15.2 μgvs46.3 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
16%14.4mg
Ascorbic acid
0 mgvs14.4 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.65%0.098mg
Vitamin E
10.7%1.6mg
Tocopherols and Tocotrienols
0.098 mgvs1.6 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1.72%2.07μg
Vitamin K
27%32μg
Phytomenadione or phylloquinone
2.07 μgvs32 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

0.76%7.6mg
Calcium
8.05%80.5mg
7.6 mgvs80.5 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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17.6%0.16mg
Copper
12%0.11mg
0.16 mgvs0.11 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
0.2%7.8μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvs7.8 μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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11%0.87mg
Iron
9.15%0.73mg
0.87 mgvs0.73 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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13%55.4mg
Magnesium
6.97%29.3mg
55.4 mgvs29.3 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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19%0.44mg
Manganese
15%0.35mg
0.44 mgvs0.35 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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11%76mg
Phosphorus
12%85.4mg
76 mgvs85.4 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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2.8%96mg
Potassium
23%780mg
96 mgvs780 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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4.35%2.4μg
Selenium
0.44%0.24μg
2.4 μgvs0.24 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.29%4.35mg
Sodium
11.2%168mg
4.35 mgvs168 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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6.03%0.66mg
Zinc
5.32%0.59mg
0.66 mgvs0.59 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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2.22%82.2g
Water
5.82%215g
82.2 gvs215 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Boiled Buckwheat vs Carrots:
Comparing minerals per 100 calories for Boiled Buckwheat vs Carrots:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal: