Comparing Nutrients in 1 pound Buckwheat Flour VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Buckwheat Flour	14%	8%	78%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Buckwheat Flour	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	52.4% 1520kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	14.5% 14g	8.46% 8.2g	97g per day for Men 19-50 years
Saturated Fat	9.6% 3.07g	2.37% 0.76g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	NA	1.6g per day for Men 19-50 years
Omega 6	23.4% 3.98g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	246% 320g	91% 119g	130g per day for Men 19-50 years
Sugars	16.3% 11.8g	4.3% 3.13g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	% 7.7g	NA	g per day for Men 19-50 years
Fiber	119% 45.4g	31% 11.8g	38g per day for Men 19-50 years
Protein	102% 57.2g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Buckwheat Flour	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	158% 1.9mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66.3% 0.86mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	174% 28mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	203% 2.64mg	NA	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	NA	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	8.57% 7.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.68% 1.45mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26.5% 31.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Buckwheat Flour	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	18.6% 186mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	260% 2.34mg	NA	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	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	271% 1139mg	NA	420mg per day for Men 19-50 years
Manganese	400% 9.2mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	77% 2617mg	60% 2041mg	3400mg per day for Men 19-50 years
Selenium	47% 26μg	NA	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	90% 1352mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	NA	11mg per day for Men 19-50 years
Water	1.37% 50.6g	8.35% 309g	3700g per day for Men 19-50 years

Nutrient Comparison: Buckwheat Flour VS Frozen Roasted Potatoes with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Buckwheat Flour versus 1 lb of Frozen Roasted 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 Frozen Roasted Potatoes with Salt:

• Both Whole-groat Buckwheat Flour and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 1 lb
• Both Whole-groat Buckwheat Flour as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in one pound.

Comparing minerals per 1 pound for Buckwheat Flour vs Frozen Roasted Potatoes with Salt:

• 1 pound of Buckwheat Flour has 2.7 times more Calcium, 8.1 times more Iron and 1.3 times more Potassium than Frozen Roasted Potatoes with Salt.
• While 1 lb of Frozen Roasted Potatoes with Salt contains 27.1 times more Sodium than Whole-groat Buckwheat Flour.
• 1 pound of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Buckwheat Flour has 2.6 times more Energy, 1.7 times more Fat, 4.1 times more Saturated Fat, 2.7 times more Carbohydrate, 3.8 times more Sugars, 3.8 times more Fiber and 5.7 times more Protein than Frozen Roasted Potatoes with Salt.