Comparing Nutrients in 300 calories Buckwheat VS Baked Red Potatoes

Weight per 300 calories

• Buckwheat: 87.5g
• Baked Red Potatoes: 345g

Buckwheat has 3.9 times more energy per 100g than Baked Red Potatoes. It has high energy density when compared to other foods. Baked Whole Red Potatoes having average energy density.

Which food has more nutrients per 300 calories - Buckwheat or Baked Red Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Buckwheat	14%	8%	78%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Buckwheat	Baked Red Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.07% 2.97g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	2.03% 0.65g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	4.26% 0.068g	3.23% 0.052g	1.6g per day for Men 19-50 years
Omega 6	4.94% 0.84g	0.99% 0.17g	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	52% 67.6g	130g per day for Men 19-50 years
Sugars	NA	6.8% 4.93g	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	2.1% 1.5g	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	% 1.9g	g per day for Men 19-50 years
Sucrose	NA	% 1.55g	g per day for Men 19-50 years
Fiber	23% 8.75g	16.3% 6.2g	38g per day for Men 19-50 years
Protein	20.7% 11.6g	14% 7.93g	56g per day for Men 19-50 years

Vitamins

	Buckwheat	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.38% 3.45μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.36% 0.088mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.6% 0.37mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.4% 6.14mg	34.4% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.5% 1.08mg	23.5% 1.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	56.2% 0.73mg	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	23.3% 93μg	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	48.3% 43.4mg	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	1.84% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.05% 9.66μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Buckwheat	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	1.57% 15.7mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	107% 0.96mg	66.7% 0.6mg	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	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	48% 202mg	23% 97mg	420mg per day for Men 19-50 years
Manganese	49.4% 1.14mg	26% 0.6mg	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	35.5% 248mg	700mg per day for Men 19-50 years
Potassium	12% 402mg	55.3% 1879mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	NA	55μg per day for Men 19-50 years
Sodium	0.058% 0.87mg	2.76% 41.4mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	12.5% 1.38mg	11mg per day for Men 19-50 years
Water	0.23% 8.53g	7.15% 264g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Buckwheat vs Baked Red Potatoes:

• Buckwheat has 2.2 times more Vitamin B2 than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.8 times more Vitamin B1, 4 times more Vitamin B6, 3.5 times more Vitamin B9 and more Vitamin C than Buckwheat.
• Both Buckwheat and Baked Whole Red Potatoes have similar amounts of Vitamin B3 and Vitamin B5 per 300 kcal.
• Both Buckwheat as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Buckwheat vs Baked Red Potatoes:

• Buckwheat has 1.6 times more Copper, 2.1 times more Magnesium, 1.9 times more Manganese, 1.2 times more Phosphorus and 1.5 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2 times more Calcium, 1.3 times more Iron, 4.7 times more Potassium and 31 times more Water than Buckwheat.

Comparison of macro-nutrients per 300 calories:

• Buckwheat has 5.7 times more Fat, 1.3 times more Omega 3, 5 times more Omega 6, 1.4 times more Fiber and 1.5 times more Protein than Baked Whole Red Potatoes.
• Both Buckwheat and Baked Whole Red Potatoes have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Buckwheat as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.