Comparing Nutrients in 1 pound Boiled Buckwheat VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Buckwheat	14%	6%	80%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Boiled Buckwheat	Baked White Potatoes	Recommended Dietary Allowance
Energy	14.4% 417kcal	14.4% 417kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	4.64% 0.79g	1.3% 0.22g	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	73.6% 96g	130g per day for Men 19-50 years
Sugars	5.63% 4.1g	9.57% 6.94g	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	2.25% 1.63g	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	% 2.86g	g per day for Men 19-50 years
Sucrose	% 1.8g	% 1.8g	g per day for Men 19-50 years
Fiber	32.2% 12.2g	25% 9.53g	38g per day for Men 19-50 years
Protein	27.4% 15.3g	17% 9.53g	56g per day for Men 19-50 years

Vitamins

	Boiled Buckwheat	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.6% 0.18mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.26mg	43.3% 6.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.6% 1.63mg	34.7% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	73.6% 0.96mg	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	43% 172μg	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	63.5% 57mg	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	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Buckwheat	Baked White Potatoes	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	73.6% 0.66mg	64% 0.58mg	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	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	55% 231mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	79.5% 1.83mg	37.3% 0.86mg	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	48.6% 340mg	700mg per day for Men 19-50 years
Potassium	11.7% 399mg	72.6% 2468mg	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	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	25% 2.77mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	9.27% 343g	9.25% 342g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Buckwheat vs Baked White Potatoes:

• Baked Whole White Potatoes contain 1.6 times more Vitamin B3, 2.7 times more Vitamin B6, 2.7 times more Vitamin B9, more Vitamin C and 1.4 times more Vitamin K than Cooked Buckwheat Groats.
• Both Cooked Buckwheat Groats and Baked Whole White Potatoes have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B5 per 1 lb.
• Both Cooked Buckwheat Groats as well as Baked Whole White Potatoes 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 Baked White Potatoes:

• Cooked Buckwheat Groats have 1.3 times more Iron, 1.9 times more Magnesium, 2.1 times more Manganese, 4.4 times more Selenium and 1.7 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.4 times more Calcium and 6.2 times more Potassium than Cooked Buckwheat Groats.
• Both Cooked Buckwheat Groats and Baked Whole White Potatoes have similar amounts of Copper, Phosphorus and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cooked Buckwheat Groats have 3.6 times more Omega 6, 1.3 times more Fiber and 1.6 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.7 times more Sugars than Cooked Buckwheat Groats.
• Both Cooked Buckwheat Groats and Baked Whole White Potatoes have similar amounts of Energy and Carbohydrate per 1 lb.
• Both Cooked Buckwheat Groats as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 1 lb.