Comparing Nutrients in 14 ounces Boiled Buckwheat VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Buckwheat	14%	6%	80%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Boiled Buckwheat	Baked White Potatoes	Recommended Dietary Allowance
Energy	12.6% 365kcal	12.6% 365kcal	2900kcal per day for Men 19-50 years
Fat	2.54% 2.46g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	1.66% 0.53g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	4.06% 0.69g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79g	64.4% 83.7g	130g per day for Men 19-50 years
Sugars	4.93% 3.57g	8.38% 6.07g	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	0.55% 0.4g	1.97% 1.43g	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	% 0.79g	% 2.5g	g per day for Men 19-50 years
Sucrose	% 1.6g	% 1.6g	g per day for Men 19-50 years
Fiber	28.2% 10.7g	22% 8.33g	38g per day for Men 19-50 years
Protein	24% 13.4g	15% 8.33g	56g per day for Men 19-50 years

Vitamins

	Boiled Buckwheat	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.3% 3.73mg	38% 6.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.5% 1.42mg	30.4% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.5% 0.31mg	64.4% 0.84mg	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	14% 55.6μg	37.7% 151μg	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	0% 0mg	55.6% 50mg	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	2.4% 0.36mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.3% 7.54μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Buckwheat	Baked White Potatoes	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	64.4% 0.58mg	56% 0.5mg	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	39.7% 3.18mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	48% 202mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	69.5% 1.6mg	32.6% 0.75mg	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	39.7% 278mg	42.5% 298mg	700mg per day for Men 19-50 years
Potassium	10.3% 349mg	63.5% 2159mg	3400mg per day for Men 19-50 years
Selenium	16% 8.73μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	22% 2.42mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	8.1% 300g	8.1% 299g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Buckwheat vs Baked White Potatoes:

• Baked Whole White Potatoes contain 1.6 times more Vitamin B3, 2.7 times more Vitamin B6, 2.7 times more Vitamin B9, more Vitamin C and 1.4 times more Vitamin K than Cooked Buckwheat Groats.
• Both Cooked Buckwheat Groats and Baked Whole White Potatoes have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B5 per 14 oz.
• Both Cooked Buckwheat Groats as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 oz.

Comparing minerals per 14 ounces for Boiled Buckwheat vs Baked White Potatoes:

• Cooked Buckwheat Groats have 1.3 times more Iron, 1.9 times more Magnesium, 2.1 times more Manganese, 4.4 times more Selenium and 1.7 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.4 times more Calcium and 6.2 times more Potassium than Cooked Buckwheat Groats.
• Both Cooked Buckwheat Groats and Baked Whole White Potatoes have similar amounts of Copper, Phosphorus and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cooked Buckwheat Groats have 3.6 times more Omega 6, 1.3 times more Fiber and 1.6 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.7 times more Sugars than Cooked Buckwheat Groats.
• Both Cooked Buckwheat Groats and Baked Whole White Potatoes have similar amounts of Energy and Carbohydrate per 14 oz.
• Both Cooked Buckwheat Groats as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 14 oz.