Comparing Nutrients in 300 calories Buckwheat VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Weight per 300 calories

• Buckwheat: 87.5g
• Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt: 186g

Buckwheat has 2.1 times more energy per 100g than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt. It has high energy density when compared to other foods. Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt having above average energy density.

Which food has more nutrients per 300 calories - Buckwheat or Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

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

Macro Nutrients

	Buckwheat	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.07% 2.97g	9.85% 9.56g	97g per day for Men 19-50 years
Saturated Fat	2.03% 0.65g	6.3% 2g	32g per day for Men 19-50 years
Omega 3	4.26% 0.068g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	4.94% 0.84g	3.1% 0.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62.5g	39.4% 51.2g	130g per day for Men 19-50 years
Sugars	NA	0.75% 0.54g	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	% 0.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.32g	g per day for Men 19-50 years
Fiber	23% 8.75g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	20.7% 11.6g	8.35% 4.68g	56g per day for Men 19-50 years

Vitamins

	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	7.36% 0.088mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.6% 0.37mg	4.44% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.4% 6.14mg	25% 3.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.5% 1.08mg	18.3% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	54.2% 16.3μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.56% 26.2μg	10.2% 41μg	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	24.4% 22mg	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	NA	1.24% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.57% 4.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Buckwheat	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	1.57% 15.7mg	2.42% 24.2mg	1000mg per day for Men 19-50 years
Copper	107% 0.96mg	30% 0.27mg	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	24% 1.92mg	17.5% 1.4mg	8mg per day for Men 19-50 years
Magnesium	48% 202mg	12.4% 52mg	420mg per day for Men 19-50 years
Manganese	49.4% 1.14mg	17.7% 0.41mg	2.3mg per day for Men 19-50 years
Molybdenum	107% 48.3μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	43.4% 303mg	26% 181mg	700mg per day for Men 19-50 years
Potassium	12% 402mg	26% 878mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	0.34% 0.19μg	55μg per day for Men 19-50 years
Sodium	0.058% 0.87mg	48.6% 729mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	6.78% 0.75mg	11mg per day for Men 19-50 years
Water	0.23% 8.53g	3.18% 118g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Buckwheat vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Buckwheat has 6.4 times more Vitamin B2 and 1.5 times more Vitamin B3 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 2.6 times more Vitamin B1, 1.7 times more Vitamin B6, 1.6 times more Vitamin B9 and more Vitamin C than Buckwheat.
• Both Buckwheat and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B5 per 300 kcal.
• Both Buckwheat 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 300 kcal.

Comparing minerals per 300 calories for Buckwheat vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Buckwheat has 3.6 times more Copper, 1.4 times more Iron, 3.9 times more Magnesium, 2.8 times more Manganese, 1.7 times more Phosphorus, 39 times more Selenium and 2.8 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 2.2 times more Potassium, 833 times more Sodium and 13.8 times more Water than Buckwheat.
• Both Buckwheat as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Calcium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Buckwheat has 2 times more Omega 3, 1.6 times more Omega 6, 1.2 times more Carbohydrate, 2 times more Fiber and 2.5 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 3.2 times more Fat and 3.1 times more Saturated Fat than Buckwheat.
• Both Buckwheat and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Energy per 300 kcal.
• Both Buckwheat as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.