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

Macros Ratio

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

Macro Nutrients

	Buckwheat Flour	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	52.4% 1520kcal	25% 730kcal	2900kcal per day for Men 19-50 years
Fat	14.5% 14g	24% 23.3g	97g per day for Men 19-50 years
Saturated Fat	9.6% 3.07g	15.3% 4.9g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	23.4% 3.98g	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	246% 320g	96% 125g	130g per day for Men 19-50 years
Sugars	16.3% 11.8g	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	% 7.7g	% 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	102% 57.2g	20.3% 11.4g	56g per day for Men 19-50 years

Vitamins

	Buckwheat Flour	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	158% 1.9mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66.3% 0.86mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	174% 28mg	60.5% 9.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	44.5% 2.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	203% 2.64mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	228% 68.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	61.2% 245μg	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	9.68% 1.45mg	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26.5% 31.8μg	8.7% 10.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Buckwheat Flour	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	18.6% 186mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	260% 2.34mg	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	230% 18.4mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	271% 1139mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	400% 9.2mg	43% 0.99mg	2.3mg per day for Men 19-50 years
Molybdenum	450% 202μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	218% 1529mg	63% 440mg	700mg per day for Men 19-50 years
Potassium	77% 2617mg	63% 2136mg	3400mg per day for Men 19-50 years
Selenium	47% 26μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	118% 1774mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	1.37% 50.6g	7.73% 286g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Buckwheat Flour has 3.4 times more Vitamin B1, 6.1 times more Vitamin B2, 2.9 times more Vitamin B3, 3.4 times more Vitamin B6, 2.5 times more Vitamin B9, 3.2 times more Vitamin E and 3 times more Vitamin K than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 lb of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains more Vitamin C than Whole-groat Buckwheat Flour.
• Both Buckwheat Flour and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Buckwheat Flour have insufficient amounts of Vitamin C
• 1 pound of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin E and Vitamin K
• Both Whole-groat Buckwheat Flour 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 one pound.

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

• 1 pound of Buckwheat Flour has 3.2 times more Calcium, 3.6 times more Copper, 5.4 times more Iron, 9 times more Magnesium, 9.3 times more Manganese, 3.5 times more Phosphorus, 1.2 times more Potassium, 57 times more Selenium and 7.8 times more Zinc than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 lb of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 35.5 times more Sodium than Whole-groat Buckwheat Flour.
• 1 pound of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Buckwheat Flour has 2.1 times more Energy, 3.9 times more Omega 3, 3.1 times more Omega 6, 2.6 times more Carbohydrate, 9 times more Sugars, 4.3 times more Fiber and 5 times more Protein than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 lb of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 1.7 times more Fat and 1.6 times more Saturated Fat than Whole-groat Buckwheat Flour.
• 1 pound of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6