Comparing Nutrients in 300 calories Buckwheat VS Baked White Potatoes

Weight per 300 calories

• Buckwheat: 87.5g
• Baked White Potatoes: 326g

Buckwheat has 3.7 times more energy per 100g than Baked White Potatoes. It has high energy density when compared to other foods. Baked Whole White Potatoes having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Buckwheat	14%	8%	78%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Buckwheat	Baked White Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.07% 2.97g	0.5% 0.49g	97g per day for Men 19-50 years
Saturated Fat	2.03% 0.65g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	4.26% 0.068g	3.06% 0.049g	1.6g per day for Men 19-50 years
Omega 6	4.94% 0.84g	0.94% 0.16g	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	53% 68.7g	130g per day for Men 19-50 years
Sugars	NA	6.9% 5g	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	1.6% 1.17g	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	% 2.05g	g per day for Men 19-50 years
Sucrose	NA	% 1.3g	g per day for Men 19-50 years
Fiber	23% 8.75g	18% 6.85g	38g per day for Men 19-50 years
Protein	20.7% 11.6g	12.2% 6.85g	56g per day for Men 19-50 years

Vitamins

	Buckwheat	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.36% 3.26μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.36% 0.088mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.6% 0.37mg	10.8% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.4% 6.14mg	31% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.5% 1.08mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	53% 0.69mg	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	31% 124μg	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	45.7% 41mg	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	0.87% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.34% 8.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Buckwheat	Baked White Potatoes	Recommended Dietary Allowance
Calcium	1.57% 15.7mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	107% 0.96mg	46% 0.41mg	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	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	48% 202mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	49.4% 1.14mg	26.8% 0.62mg	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% 245mg	700mg per day for Men 19-50 years
Potassium	12% 402mg	52% 1774mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	2.96% 1.63μg	55μg per day for Men 19-50 years
Sodium	0.058% 0.87mg	1.52% 23mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	10.4% 1.14mg	11mg per day for Men 19-50 years
Water	0.23% 8.53g	6.65% 246g	3700g per day for Men 19-50 years

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

• Buckwheat has 2.7 times more Vitamin B2 and 1.2 times more Vitamin B3 than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.8 times more Vitamin B1, 3.7 times more Vitamin B6, 4.7 times more Vitamin B9 and more Vitamin C than Buckwheat.
• Both Buckwheat and Baked Whole White Potatoes have similar amounts of Vitamin B5 per 300 kcal.
• Both Buckwheat as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

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

• Buckwheat has 2.3 times more Copper, 2.3 times more Magnesium, 1.8 times more Manganese, 1.2 times more Phosphorus, 4.5 times more Selenium and 1.8 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.1 times more Calcium, 4.4 times more Potassium and 28.8 times more Water than Buckwheat.
• Both Buckwheat and Baked Whole White Potatoes have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Buckwheat has 6.1 times more Fat, 1.4 times more Omega 3, 5.3 times more Omega 6, 1.3 times more Fiber and 1.7 times more Protein than Baked Whole White Potatoes.
• Both Buckwheat and Baked Whole White Potatoes have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Buckwheat as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.