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

Weight per 300 calories

• Buckwheat Flour: 89.6g
• Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt: 186g

Buckwheat Flour 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.

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

Macros Ratio

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

Macro Nutrients

	Buckwheat Flour	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	2.86% 2.78g	9.85% 9.56g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	6.3% 2g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	4.6% 0.79g	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	48.6% 63.2g	39.4% 51.2g	130g per day for Men 19-50 years
Sugars	3.2% 2.33g	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	% 1.52g	% 0.32g	g per day for Men 19-50 years
Fiber	23.6% 8.96g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	20% 11.3g	8.35% 4.68g	56g per day for Men 19-50 years

Vitamins

	Buckwheat Flour	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	31% 0.37mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	4.44% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.4% 5.5mg	25% 3.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.39mg	18.3% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	45% 13.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12% 48.4μg	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	1.9% 0.29mg	1.24% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.22% 6.27μg	3.57% 4.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Buckwheat Flour	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	3.67% 36.7mg	2.42% 24.2mg	1000mg per day for Men 19-50 years
Copper	51.2% 0.46mg	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	45.4% 3.64mg	17.5% 1.4mg	8mg per day for Men 19-50 years
Magnesium	53.5% 225mg	12.4% 52mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	17.7% 0.41mg	2.3mg per day for Men 19-50 years
Molybdenum	88.8% 40μg	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% 302mg	26% 181mg	700mg per day for Men 19-50 years
Potassium	15% 517mg	26% 878mg	3400mg per day for Men 19-50 years
Selenium	9.3% 5.1μg	0.34% 0.19μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.85mg	48.6% 729mg	1500mg per day for Men 19-50 years
Zinc	25.4% 2.8mg	6.78% 0.75mg	11mg per day for Men 19-50 years
Water	0.27% 10g	3.18% 118g	3700g per day for Men 19-50 years

Buckwheat Flour VS Oven-heated Frozen Crinkle Cut French Fried Potatoes With Salt Nutrients Per 300 Kcal

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

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

• 300 calories of Buckwheat Flour have 1.6 times more Vitamin B1, 2.9 times more Vitamin B2, 1.4 times more Vitamin B3 and 1.6 times more Vitamin B6 than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 300 kcal of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.3 times more Vitamin B5 and more Vitamin C than Whole-groat Buckwheat Flour.
• Both Buckwheat Flour and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B9 per 300 calories.
• 300 calories of Buckwheat Flour have insufficient amounts of Vitamin C
• 300 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin B2
• Both Whole-groat Buckwheat Flour as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin D, Vitamin E and Vitamin K in 300 calories.

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

• 300 calories of Buckwheat Flour have 1.7 times more Copper, 2.6 times more Iron, 4.3 times more Magnesium, 4.5 times more Manganese, 1.7 times more Phosphorus, 27.4 times more Selenium and 3.7 times more Zinc than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 300 kcal of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.7 times more Potassium and 74 times more Sodium than Whole-groat Buckwheat Flour.
• 300 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Selenium
• Both Whole-groat Buckwheat Flour as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Buckwheat Flour have 1.2 times more Carbohydrate, 2.1 times more Fiber and 2.4 times more Protein than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 300 kcal of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 3.4 times more Fat and 3.3 times more Saturated Fat than Whole-groat Buckwheat Flour.
• Both Buckwheat Flour and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Energy per 300 calories.
• Both Whole-groat Buckwheat Flour as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.