Comparing Nutrients in 100 calories Roasted Buckwheat VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Weight per 100 calories

• Roasted Buckwheat: 29g
• Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt: 62g

Roasted Buckwheat has 2.1 times more energy per 100g than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt. It has high energy density when compared to other foods. Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt having above average energy density.

Discover which food has more nutrients per 100 calories - Roasted Buckwheat or Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Roasted Buckwheat	13%	7%	80%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Roasted Buckwheat	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.81% 0.78g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	2.1% 0.67g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	0.7% 0.011g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	1.03% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.7% 21.7g	13% 17g	130g per day for Men 19-50 years
Sugars	NA	0.25% 0.18g	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	0% 0g	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	% 0.075g	g per day for Men 19-50 years
Sucrose	NA	% 0.11g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	3.76% 1.43g	38g per day for Men 19-50 years
Protein	6.05% 3.4g	2.8% 1.56g	56g per day for Men 19-50 years

Vitamins

	Roasted Buckwheat	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.4% 0.065mg	6.3% 0.076mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.02% 0.078mg	1.5% 0.019mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.28% 1.5mg	8.3% 1.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.36mg	6.1% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.85% 0.1mg	8.2% 0.11mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.03% 12μg	3.4% 13.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	8.14% 7.33mg	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	NA	0.41% 0.062mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.2% 1.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Buckwheat	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	0.49% 4.9mg	0.81% 8.07mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	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	8.92% 0.71mg	5.82% 0.47mg	8mg per day for Men 19-50 years
Magnesium	15.2% 64mg	4.14% 17.4mg	420mg per day for Men 19-50 years
Manganese	20.3% 0.47mg	5.9% 0.14mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	13% 92mg	8.6% 60.2mg	700mg per day for Men 19-50 years
Potassium	2.72% 92mg	8.6% 293mg	3400mg per day for Men 19-50 years
Selenium	4.4% 2.43μg	0.11% 0.062μg	55μg per day for Men 19-50 years
Sodium	0.21% 3.18mg	16% 243mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	2.26% 0.25mg	11mg per day for Men 19-50 years
Water	0.066% 2.43g	1.06% 39g	3700g per day for Men 19-50 years

Roasted Buckwheat VS Oven-heated Frozen Crinkle Cut French Fried Potatoes With Salt Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Roasted Buckwheat or Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt?

Lets compare vitamin content per 100 calories of Roasted Buckwheat vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 100 calories of Roasted Buckwheat have 4.1 times more Vitamin B2 than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 100 kcal of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain more Vitamin C than Roasted Buckwheat Groats.
• Both Roasted Buckwheat and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9 per 100 calories.
• 100 calories of Roasted Buckwheat have insufficient amounts of Vitamin C
• 100 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin B2
• Both Roasted Buckwheat Groats as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Roasted Buckwheat vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 100 calories of Roasted Buckwheat have 2 times more Copper, 1.5 times more Iron, 3.7 times more Magnesium, 3.4 times more Manganese, 1.5 times more Phosphorus, 39.1 times more Selenium and 2.8 times more Zinc than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 100 kcal of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 3.2 times more Potassium and 76.4 times more Sodium than Roasted Buckwheat Groats.
• 100 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Selenium
• Both Roasted Buckwheat Groats as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Roasted Buckwheat have 1.3 times more Carbohydrate, 2.1 times more Fiber and 2.2 times more Protein than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 100 kcal of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 4.1 times more Fat and 3.9 times more Saturated Fat than Roasted Buckwheat Groats.
• Both Roasted Buckwheat and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Energy per 100 calories.
• Both Roasted Buckwheat Groats as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.