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

Macros Ratio

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

Macro Nutrients

	Buckwheat	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	53.6% 1556kcal	25% 730kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.4g	24% 23.3g	97g per day for Men 19-50 years
Saturated Fat	10.5% 3.36g	15.3% 4.9g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	25.6% 4.36g	7.55% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	249% 324g	96% 125g	130g per day for Men 19-50 years
Sugars	NA	1.8% 1.3g	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	% 0.54g	g per day for Men 19-50 years
Sucrose	NA	% 0.77g	g per day for Men 19-50 years
Fiber	119% 45.4g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	107% 60g	20.3% 11.4g	56g per day for Men 19-50 years

Vitamins

	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	38% 0.46mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	148% 1.93mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	199% 32mg	60.5% 9.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	112% 5.58mg	44.5% 2.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.3% 0.95mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	281% 84.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	34% 136μg	25% 100μg	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	59.5% 53.5mg	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	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.7% 10.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Buckwheat	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	73% 0.66mg	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	125% 9.98mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	249% 1048mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	256% 5.9mg	43% 0.99mg	2.3mg per day for Men 19-50 years
Molybdenum	556% 250μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	225% 1574mg	63% 440mg	700mg per day for Men 19-50 years
Potassium	61.4% 2087mg	63% 2136mg	3400mg per day for Men 19-50 years
Selenium	68.5% 37.6μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	118% 1774mg	1500mg per day for Men 19-50 years
Zinc	99% 11mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	1.2% 44.2g	7.73% 286g	3700g per day for Men 19-50 years

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

• Buckwheat has 13.7 times more Vitamin B2, 3.3 times more Vitamin B3, 2.5 times more Vitamin B5, 1.2 times more Vitamin B6 and 1.4 times more Vitamin B9 than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain more Vitamin C than Buckwheat.
• Both Buckwheat and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B1 per 1 lb.
• Both Buckwheat 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 1 lb.

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

• Buckwheat has 1.4 times more Calcium, 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.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 391 times more Sodium and 6.5 times more Water than Buckwheat.
• Both Buckwheat and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Buckwheat has 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.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.5 times more Fat and 1.5 times more Saturated Fat than Buckwheat.
• Both Buckwheat as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.