Comparing Nutrients in 1 kilogram Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Buckwheat

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
Buckwheat	14%	8%	78%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Buckwheat	Recommended Dietary Allowance
Energy	55.5% 1610kcal	118% 3430kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.3g	35% 34g	97g per day for Men 19-50 years
Saturated Fat	34% 11g	23% 7.4g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	48.8% 0.78g	1.6g per day for Men 19-50 years
Omega 6	16.6% 2.83g	56.5% 9.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	212% 275g	550% 715g	130g per day for Men 19-50 years
Sugars	4% 2.9g	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	% 1.2g	NA	g per day for Men 19-50 years
Sucrose	% 1.7g	NA	g per day for Men 19-50 years
Fiber	60.5% 23g	263% 100g	38g per day for Men 19-50 years
Protein	45% 25g	237% 133g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Buckwheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	102% 1.22mg	84% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	327% 4.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	133% 21.4mg	439% 70.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	98% 4.9mg	246% 12.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.72mg	162% 2.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	620% 186μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	55% 220μg	75% 300μg	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	131% 118mg	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	6.67% 1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 23μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Buckwheat	Recommended Dietary Allowance
Calcium	13% 130mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	161% 1.45mg	1222% 11mg	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	94% 7.5mg	275% 22mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	550% 2310mg	420mg per day for Men 19-50 years
Manganese	95% 2.2mg	565% 13mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1227% 552μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	139% 970mg	496% 3470mg	700mg per day for Men 19-50 years
Potassium	139% 4710mg	135% 4600mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	151% 83μg	55μg per day for Men 19-50 years
Sodium	261% 3910mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	218% 24mg	11mg per day for Men 19-50 years
Water	17% 631g	2.64% 98g	3700g per day for Men 19-50 years

Nutrient Comparison: Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Buckwheat per 1 kg

Compare the macro and micronutrient content in 1 kg of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt versus 1 kg of Buckwheat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Buckwheat:

• 1 kilogram of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt has 1.2 times more Vitamin B1 and more Vitamin C than Buckwheat.
• While 1 kg of Buckwheat contains 13.7 times more Vitamin B2, 3.3 times more Vitamin B3, 2.5 times more Vitamin B5 and 1.4 times more Vitamin B9 than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt and Buckwheat provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Buckwheat have insufficient amounts of Vitamin C
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Buckwheat have insufficient amounts of Vitamin A and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Buckwheat:

• 1 kilogram of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt has 391 times more Sodium than Buckwheat.
• While 1 kg of Buckwheat contains 7.6 times more Copper, 2.9 times more Iron, 8.3 times more Magnesium, 5.9 times more Manganese, 3.6 times more Phosphorus, 83 times more Selenium and 6 times more Zinc than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt and Buckwheat contain similar levels of Potassium per one kilogram.
• 1 kilogram 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 Buckwheat lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt has 1.5 times more Fat and 1.5 times more Saturated Fat than Buckwheat.
• While 1 kg of Buckwheat contains 2.1 times more Energy, 4.3 times more Omega 3, 3.4 times more Omega 6, 2.6 times more Carbohydrate, 4.3 times more Fiber and 5.3 times more Protein than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 1 kilogram of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6