Comparing Nutrients in 1 pound Boiled Buckwheat VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Buckwheat	14%	6%	80%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Boiled Buckwheat	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	14.4% 417kcal	23% 662kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	23.3% 22.6g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	17.7% 5.67g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	4.64% 0.79g	6.78% 1.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.6% 90g	83.6% 109g	130g per day for Men 19-50 years
Sugars	5.63% 4.1g	1.3% 0.95g	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	0.63% 0.45g	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	% 0.91g	% 0.32g	g per day for Men 19-50 years
Sucrose	% 1.8g	% 0.64g	g per day for Men 19-50 years
Fiber	32.2% 12.2g	24% 9.07g	38g per day for Men 19-50 years
Protein	27.4% 15.3g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Buckwheat	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	15% 0.18mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.6% 0.18mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.26mg	60.7% 9.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.6% 1.63mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	68.4% 0.89mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	16% 63.5μg	35% 141μg	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	0% 0mg	39% 35mg	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	2.72% 0.41mg	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Buckwheat	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	73.6% 0.66mg	39% 0.35mg	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	45.4% 3.63mg	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	55% 231mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	79.5% 1.83mg	31% 0.71mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	45.4% 318mg	52.5% 367mg	700mg per day for Men 19-50 years
Potassium	11.7% 399mg	50.7% 1724mg	3400mg per day for Men 19-50 years
Selenium	18% 9.98μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	106% 1583mg	1500mg per day for Men 19-50 years
Zinc	25% 2.77mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	9.27% 343g	8.23% 304g	3700g per day for Men 19-50 years

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

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.7 times more Vitamin B1, 2.3 times more Vitamin B3, 2.5 times more Vitamin B6, 2.2 times more Vitamin B9 and more Vitamin C than Cooked Buckwheat Groats.
• Both Cooked Buckwheat Groats and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B2, Vitamin B5 and Vitamin K per 1 lb.
• Both Cooked Buckwheat Groats as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 lb.

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

• Cooked Buckwheat Groats have 1.9 times more Copper, 1.3 times more Iron, 2.4 times more Magnesium, 2.6 times more Manganese, 4.4 times more Selenium and 1.8 times more Zinc than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.9 times more Calcium, 4.3 times more Potassium and 87.3 times more Sodium than Cooked Buckwheat Groats.
• Both Cooked Buckwheat Groats and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Phosphorus and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cooked Buckwheat Groats have 4.3 times more Sugars, 1.4 times more Fiber and 1.4 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.6 times more Energy, 8 times more Fat, 9.3 times more Saturated Fat and 1.5 times more Omega 6 than Cooked Buckwheat Groats.
• Both Cooked Buckwheat Groats and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Omega 3 and Carbohydrate per 1 lb.
• Both Cooked Buckwheat Groats as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.