Comparing Nutrients in 14 ounces Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Roasted Buckwheat

Macros Ratio

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

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Roasted Buckwheat	Recommended Dietary Allowance
Energy	22% 639kcal	47.4% 1373kcal	2900kcal per day for Men 19-50 years
Fat	21% 20.4g	11% 10.8g	97g per day for Men 19-50 years
Saturated Fat	13.4% 4.3g	7.33% 2.35g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	15.4% 0.25g	1.6g per day for Men 19-50 years
Omega 6	6.6% 1.12g	18% 3.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	229% 297g	130g per day for Men 19-50 years
Sugars	1.6% 1.15g	NA	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% 0g	NA	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	% 0.48g	NA	g per day for Men 19-50 years
Sucrose	% 0.67g	NA	g per day for Men 19-50 years
Fiber	24% 9.13g	108% 41g	38g per day for Men 19-50 years
Protein	17.8% 9.96g	83% 46.6g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Roasted Buckwheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.4% 0.48mg	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	82.7% 1.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.47mg	127% 20.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.95mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.5% 0.68mg	108% 1.4mg	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	22% 87.3μg	41.7% 167μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	52% 47mg	0% 0mg	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	2.65% 0.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.6% 9.13μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Roasted Buckwheat	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	275% 2.48mg	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	37.2% 2.98mg	123% 9.8mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	209% 877mg	420mg per day for Men 19-50 years
Manganese	37.8% 0.87mg	279% 6.42mg	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	55% 385mg	181% 1266mg	700mg per day for Men 19-50 years
Potassium	55% 1869mg	37.4% 1270mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	60.6% 33.3μg	55μg per day for Men 19-50 years
Sodium	103% 1552mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	87.3% 9.6mg	11mg per day for Men 19-50 years
Water	6.77% 250g	0.9% 33.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Roasted Buckwheat per 14 oz

Compare the macro and micronutrient content in 14 oz of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt versus 14 oz of Roasted Buckwheat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Roasted Buckwheat:

• 14 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have more Vitamin C than Roasted Buckwheat.
• While 14 oz of Roasted Buckwheat Groats contain 1.8 times more Vitamin B1, 8.7 times more Vitamin B2, 2.4 times more Vitamin B3, 2.5 times more Vitamin B5, 2.1 times more Vitamin B6 and 1.9 times more Vitamin B9 than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 14 ounces of Roasted Buckwheat have insufficient amounts of Vitamin C
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Roasted Buckwheat Groats have insufficient amounts of Vitamin A and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Roasted Buckwheat:

• 14 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 1.5 times more Potassium and 35.5 times more Sodium than Roasted Buckwheat.
• While 14 oz of Roasted Buckwheat Groats contain 4.3 times more Copper, 3.3 times more Iron, 7.9 times more Magnesium, 7.4 times more Manganese, 3.3 times more Phosphorus, 84 times more Selenium and 6.1 times more Zinc than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 14 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Selenium
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Roasted Buckwheat Groats lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 1.9 times more Fat and 1.8 times more Saturated Fat than Roasted Buckwheat.
• While 14 oz of Roasted Buckwheat Groats contain 2.1 times more Energy, 3.4 times more Omega 3, 2.7 times more Omega 6, 2.7 times more Carbohydrate, 4.5 times more Fiber and 4.7 times more Protein than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 14 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6