Comparing Nutrients in 300 calories Boiled BuckwheatVS Tomatoes

Weight per 300 calories

Boiled Buckwheat

326g

Tomatoes

1667g

Boiled Buckwheat has 5.1 times more energy per 100g than Tomatoes. It has average energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 300 calories - Boiled Buckwheat or Tomatoes?

Macros Ratio

Protein Fat Carbs

Boiled Buckwheat

14%

80%

Tomatoes

17%

74%

300 kcal ▼

Macro Nutrients

Boiled Buckwheatvs Tomatoes

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.1%2.02g

Fat

3.44%3.33g

2.02 gvs3.33 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.37%0.44g

Saturated Fat

1.46%0.47g

0.44 gvs0.47 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.85%0.046g

Omega 3

3.13%0.05g

0.046 gvs0.05 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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3.34%0.57g

Omega 6

7.84%1.33g

0.57 gvs1.33 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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50%65g

Carbohydrate

50%65g

65 gvs65 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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4.05%2.93g

Sugars

60.5%44g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

2.93 gvs44 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.45%0.33g

Fructose

31.5%23g

≤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]

0.33 gvs23 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.65g

Glucose

%21g

0.65 gvs21 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%1.3g

Sucrose

%0g

1.3 gvs0 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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23%8.8g

Fiber

52.6%20g

8.8 gvs20 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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19.7%11g

Protein

26%14.7g

11 gvs14.7 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Boiled Buckwheatvs Tomatoes

0%0μg

Vitamin A

77.8%700μg

RAE, retinol activity equivalents

0 μgvs700 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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11%0.13mg

Vitamin B1

51.4%0.62mg

Thiamine

0.13 mgvs0.62 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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9.8%0.13mg

Vitamin B2

24.4%0.32mg

Riboflavin

0.13 mgvs0.32 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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19%3.07mg

Vitamin B3

62%9.9mg

Niacin, nicotinic acid, niacinamide

3.07 mgvs9.9 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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23.4%1.17mg

Vitamin B5

29.7%1.5mg

Pantothenic acid

1.17 mgvs1.5 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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19.3%0.25mg

Vitamin B6

103%1.33mg

Pyridoxine

0.25 mgvs1.33 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

26%7.8μg

Biotin

NA μgvs7.8 μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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11.4%45.7μg

Vitamin B9

62.5%250μg

Folates and Folic Acid

45.7 μgvs250 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

254%228mg

Ascorbic acid

0 mgvs228 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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1.96%0.29mg

Vitamin E

60%9mg

Tocopherols and Tocotrienols

0.29 mgvs9 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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5.16%6.2μg

Vitamin K

110%132μg

Phytomenadione or phylloquinone

6.2 μgvs132 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Boiled Buckwheatvs Tomatoes

2.3%23mg

Calcium

16.7%167mg

23 mgvs167 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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53%0.48mg

Copper

109%0.98mg

0.48 mgvs0.98 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

0.96%38.3μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvs38.3 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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32.6%2.6mg

Iron

56.3%4.5mg

2.6 mgvs4.5 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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39.6%166mg

Magnesium

43.7%183mg

166 mgvs183 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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57%1.3mg

Manganese

82.6%1.9mg

1.3 mgvs1.9 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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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32.6%228mg

Phosphorus

57%400mg

228 mgvs400 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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8.44%287mg

Potassium

116%3950mg

287 mgvs3950 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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13%7.17μg

Selenium

0%0μg

7.17 μgvs0 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.87%13mg

Sodium

5.56%83.3mg

13 mgvs83.3 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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18%2mg

Zinc

25.8%2.83mg

2 mgvs2.83 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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6.67%247g

Water

42.6%1575g

247 gvs1575 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Boiled Buckwheat vs Tomatoes:

Raw Ripe Red Tomatoes contain more Vitamin A, 4.7 times more Vitamin B1, 2.5 times more Vitamin B2, 3.2 times more Vitamin B3, 1.3 times more Vitamin B5, 5.3 times more Vitamin B6, 5.5 times more Vitamin B9, more Vitamin C, 30.7 times more Vitamin E and 21.3 times more Vitamin K than Cooked Buckwheat Groats.
Both Cooked Buckwheat Groats as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Buckwheat vs Tomatoes:

Cooked Buckwheat Groats have more Selenium than Raw Ripe Red Tomatoes.
While Raw Ripe Red Tomatoes contain 7.3 times more Calcium, 2.1 times more Copper, 1.7 times more Iron, 1.4 times more Manganese, 1.8 times more Phosphorus, 13.8 times more Potassium, 6.4 times more Sodium, 1.4 times more Zinc and 6.4 times more Water than Cooked Buckwheat Groats.
Both Cooked Buckwheat Groats and Raw Ripe Red Tomatoes have similar amounts of Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Ripe Red Tomatoes contain 1.6 times more Fat, 2.3 times more Omega 6, 14.9 times more Sugars, 70 times more Fructose, 2.3 times more Fiber and 1.3 times more Protein than Cooked Buckwheat Groats.
Both Cooked Buckwheat Groats and Raw Ripe Red Tomatoes have similar amounts of Energy, Omega 3 and Carbohydrate per 300 kcal.
Both Cooked Buckwheat Groats as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Boiled BuckwheatVS Buckwheat FlourTomatoesVS Buckwheat FlourBoiled BuckwheatVS Cooked Ripe Red TomatoesTomatoesVS Cooked Ripe Red Tomatoes

Compare Foods

Comparing Nutrients in 300 calories Boiled BuckwheatVS Tomatoes

Weight per 300 calories

Which food has more nutrients per 300 calories - Boiled Buckwheat or Tomatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: