Comparing Nutrients in 300 calories Boiled Buckwheat VS Baked Red Potatoes

Weight per 300 calories

• Boiled Buckwheat: 326g
• Baked Red Potatoes: 345g

Both foods have similar energy densities which is average in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Buckwheat	14%	6%	80%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Boiled Buckwheat	Baked Red Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.02g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	1.37% 0.44g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	2.85% 0.046g	3.23% 0.052g	1.6g per day for Men 19-50 years
Omega 6	3.34% 0.57g	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	50% 65g	52% 67.6g	130g per day for Men 19-50 years
Sugars	4.05% 2.93g	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	0.45% 0.33g	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	% 0.65g	% 1.9g	g per day for Men 19-50 years
Sucrose	% 1.3g	% 1.55g	g per day for Men 19-50 years
Fiber	23% 8.8g	16.3% 6.2g	38g per day for Men 19-50 years
Protein	19.7% 11g	14% 7.93g	56g per day for Men 19-50 years

Vitamins

	Boiled 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	11% 0.13mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.8% 0.13mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.07mg	34.4% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	23.5% 1.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.3% 0.25mg	56.2% 0.73mg	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	11.4% 45.7μg	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	1.96% 0.29mg	1.84% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.16% 6.2μg	8.05% 9.66μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Buckwheat	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	2.3% 23mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	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	32.6% 2.6mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	39.6% 166mg	23% 97mg	420mg per day for Men 19-50 years
Manganese	57% 1.3mg	26% 0.6mg	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	32.6% 228mg	35.5% 248mg	700mg per day for Men 19-50 years
Potassium	8.44% 287mg	55.3% 1879mg	3400mg per day for Men 19-50 years
Selenium	13% 7.17μg	NA	55μg per day for Men 19-50 years
Sodium	0.87% 13mg	2.76% 41.4mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	12.5% 1.38mg	11mg per day for Men 19-50 years
Water	6.67% 247g	7.15% 264g	3700g per day for Men 19-50 years

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

• Baked Whole Red Potatoes contain 1.9 times more Vitamin B1, 1.4 times more Vitamin B2, 1.8 times more Vitamin B3, 2.9 times more Vitamin B6, 2 times more Vitamin B9, more Vitamin C and 1.6 times more Vitamin K than Cooked Buckwheat Groats.
• Both Cooked Buckwheat Groats and Baked Whole Red Potatoes have similar amounts of Vitamin B5 per 300 kcal.
• Both Cooked Buckwheat Groats as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

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

• Cooked Buckwheat Groats have 1.7 times more Magnesium, 2.2 times more Manganese and 1.4 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.4 times more Calcium, 1.3 times more Copper and 6.5 times more Potassium than Cooked Buckwheat Groats.
• Both Cooked Buckwheat Groats and Baked Whole Red Potatoes have similar amounts of Iron, Phosphorus and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cooked Buckwheat Groats have 3.4 times more Omega 6, 1.4 times more Fiber and 1.4 times more Protein than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.7 times more Sugars than Cooked Buckwheat Groats.
• Both Cooked Buckwheat Groats and Baked Whole Red Potatoes have similar amounts of Energy, Omega 3 and Carbohydrate per 300 kcal.
• Both Cooked Buckwheat Groats as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.