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

Macros Ratio

	Protein	Fat	Carbs
Boiled Buckwheat	14%	6%	80%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Boiled Buckwheat	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	14.4% 417kcal	25% 730kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	24% 23.3g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	15.3% 4.9g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	4.64% 0.79g	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	69.6% 90g	96% 125g	130g per day for Men 19-50 years
Sugars	5.63% 4.1g	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	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	% 0.54g	g per day for Men 19-50 years
Sucrose	% 1.8g	% 0.77g	g per day for Men 19-50 years
Fiber	32.2% 12.2g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	27.4% 15.3g	20.3% 11.4g	56g per day for Men 19-50 years

Vitamins

	Boiled 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	15% 0.18mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.6% 0.18mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.26mg	60.5% 9.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.6% 1.63mg	44.5% 2.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	60% 0.78mg	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	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	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	8.7% 10.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Buckwheat	Oven-heated 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	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	45.4% 3.63mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	55% 231mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	79.5% 1.83mg	43% 0.99mg	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	63% 440mg	700mg per day for Men 19-50 years
Potassium	11.7% 399mg	63% 2136mg	3400mg per day for Men 19-50 years
Selenium	18% 9.98μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	118% 1774mg	1500mg per day for Men 19-50 years
Zinc	25% 2.77mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	9.27% 343g	7.73% 286g	3700g per day for Men 19-50 years

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

• Cooked Buckwheat Groats have 1.3 times more Vitamin B2 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 3.1 times more Vitamin B1, 2.3 times more Vitamin B3, 1.4 times more Vitamin B5, 2.2 times more Vitamin B6, 1.6 times more Vitamin B9 and more Vitamin C than Cooked Buckwheat Groats.
• Both Cooked Buckwheat Groats and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin K per 1 lb.
• Both Cooked Buckwheat Groats as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 1 lb.

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

• Cooked Buckwheat Groats have 1.8 times more Magnesium, 1.8 times more Manganese, 22 times more Selenium and 1.5 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 1.9 times more Calcium, 1.4 times more Phosphorus, 5.4 times more Potassium and 97.8 times more Sodium than Cooked Buckwheat Groats.
• Both Cooked Buckwheat Groats and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Copper, Iron and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cooked Buckwheat Groats have 3.1 times more Sugars and 1.3 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 1.8 times more Energy, 8.3 times more Fat, 8.1 times more Saturated Fat, 1.3 times more Omega 3, 1.6 times more Omega 6 and 1.4 times more Carbohydrate than Cooked Buckwheat Groats.
• Both Cooked Buckwheat Groats and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Fiber per 1 lb.
• Both Cooked Buckwheat Groats as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.