Comparing Nutrients in 1 kilogram Baked Red Potatoes VS Buckwheat

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Buckwheat	14%	8%	78%

Macro Nutrients

	Baked Red Potatoes	Buckwheat	Recommended Dietary Allowance
Energy	30% 870kcal	118% 3430kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	35% 34g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	23% 7.4g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	48.8% 0.78g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	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	151% 196g	550% 715g	130g per day for Men 19-50 years
Sugars	19.7% 14.3g	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	6.07% 4.4g	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	% 5.5g	NA	g per day for Men 19-50 years
Sucrose	% 4.5g	NA	g per day for Men 19-50 years
Fiber	47.4% 18g	263% 100g	38g per day for Men 19-50 years
Protein	41% 23g	237% 133g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Buckwheat	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	84% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	327% 4.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	439% 70.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.2% 3.4mg	246% 12.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	163% 2.12mg	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	67.5% 270μg	75% 300μg	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	140% 126mg	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	5.33% 0.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Buckwheat	Recommended Dietary Allowance
Calcium	9% 90mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	193% 1.74mg	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	87.5% 7mg	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	75.2% 1.73mg	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	103% 720mg	496% 3470mg	700mg per day for Men 19-50 years
Potassium	160% 5450mg	135% 4600mg	3400mg per day for Men 19-50 years
Selenium	NA	151% 83μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	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	20.7% 767g	2.64% 98g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Baked Red Potatoes vs Buckwheat:

• Baked Whole Red Potatoes have more Vitamin C than Buckwheat.
• While Buckwheat contains 1.4 times more Vitamin B1, 8.5 times more Vitamin B2, 4.4 times more Vitamin B3 and 3.6 times more Vitamin B5 than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Buckwheat have similar amounts of Vitamin B6 and Vitamin B9 per 1 kg.
• Both Baked Whole Red Potatoes as well as Buckwheat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Baked Red Potatoes vs Buckwheat:

• Baked Whole Red Potatoes have 7.9 times more Water than Buckwheat.
• While Buckwheat contains 2 times more Calcium, 6.3 times more Copper, 3.1 times more Iron, 8.3 times more Magnesium, 7.5 times more Manganese, 4.8 times more Phosphorus and 6 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Buckwheat have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Buckwheat contains 3.9 times more Energy, 22.7 times more Fat, 18.5 times more Saturated Fat, 5.2 times more Omega 3, 19.6 times more Omega 6, 3.6 times more Carbohydrate, 5.6 times more Fiber and 5.8 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Buckwheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.