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Comparing Nutrients in 7 ounces BuckwheatVS Carrots

Macros Ratio

Protein Fat Carbs

Buckwheat
14%
8%
78%
Carrots
8%
5%
87%
7 oz ▼

Macro Nutrients

23.5%681kcal
Energy
2.8%81.4kcal
681 kcalvs81.4 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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6.96%6.75g
Fat
0.49%0.48g
6.75 gvs0.48 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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4.6%1.47g
Saturated Fat
0.2%0.064g
1.47 gvs0.064 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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9.67%0.15g
Omega 3
0.25%0.004g
0.15 gvs0.004 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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11.2%1.9g
Omega 6
1.17%0.2g
1.9 gvs0.2 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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109%142g
Carbohydrate
14.6%19g
142 gvs19 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
13%9.4g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs9.4 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
1.5%1.1g
≤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]
NA gvs1.1 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%1.17g
NA gvs1.17 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%7.12g
NA gvs7.12 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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52.2%20g
Fiber
14.6%5.56g
20 gvs5.56 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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47%26.3g
Protein
3.3%1.85g
26.3 gvs1.85 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
184%1657μg
RAE, retinol activity equivalents
0 μgvs1657 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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16.7%0.2mg
Vitamin B1
11%0.13mg
Thiamine
0.2 mgvs0.13 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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65%0.84mg
Vitamin B2
8.85%0.12mg
Riboflavin
0.84 mgvs0.12 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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87%14mg
Vitamin B3
12%1.95mg
Niacin, nicotinic acid, niacinamide
14 mgvs1.95 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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49%2.44mg
Vitamin B5
11%0.54mg
Pantothenic acid
2.44 mgvs0.54 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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32%0.42mg
Vitamin B6
21%0.27mg
Pyridoxine
0.42 mgvs0.27 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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123%37μg
Vitamin B7
14.7%4.4μg
Biotin
37 μgvs4.4 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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15%59.5μg
Vitamin B9
9.43%37.7μg
Folates and Folic Acid
59.5 μgvs37.7 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
13%11.7mg
Ascorbic acid
0 mgvs11.7 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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NA
Vitamin E
8.73%1.3mg
Tocopherols and Tocotrienols
NA mgvs1.3 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
22%26μg
Phytomenadione or phylloquinone
NA μgvs26 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

3.57%35.7mg
Calcium
6.55%65.5mg
35.7 mgvs65.5 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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243%2.2mg
Copper
9.92%0.089mg
2.2 mgvs0.089 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
0.16%6.35μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvs6.35 μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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54.6%4.37mg
Iron
7.44%0.6mg
4.37 mgvs0.6 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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109%458mg
Magnesium
5.67%24mg
458 mgvs24 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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112%2.58mg
Manganese
12.3%0.28mg
2.58 mgvs0.28 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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243%110μg
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
110 μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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98%689mg
Phosphorus
9.92%69.5mg
689 mgvs69.5 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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27%913mg
Potassium
18.7%635mg
913 mgvs635 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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30%16.5μg
Selenium
0.36%0.2μg
16.5 μgvs0.2 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.13%2mg
Sodium
9.13%137mg
2 mgvs137 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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43.3%4.76mg
Zinc
4.33%0.48mg
4.76 mgvs0.48 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.52%19.3g
Water
4.74%175g
19.3 gvs175 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 7 ounces of Buckwheat vs Carrots:
Comparing minerals per 7 ounces for Buckwheat vs Carrots:
Comparison of macro-nutrients per 7 ounces:



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