Comparing Nutrients in 300 calories Frozen Crinkle Cut French Fried Potatoes with Salt VS Boiled Buckwheat

Weight per 300 calories

• Frozen Crinkle Cut French Fried Potatoes with Salt: 206g
• Boiled Buckwheat: 326g

Frozen Crinkle Cut French Fried Potatoes with Salt have 1.6 times more energy per 100g than Boiled Buckwheat. It has average energy density when compared to other foods. Cooked Buckwheat Groats having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Boiled Buckwheat	14%	6%	80%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled Buckwheat	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	10.6% 10.3g	2.1% 2.02g	97g per day for Men 19-50 years
Saturated Fat	8.02% 2.57g	1.37% 0.44g	32g per day for Men 19-50 years
Omega 3	2.05% 0.033g	2.85% 0.046g	1.6g per day for Men 19-50 years
Omega 6	3.07% 0.52g	3.34% 0.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38% 49.2g	50% 65g	130g per day for Men 19-50 years
Sugars	0.6% 0.43g	4.05% 2.93g	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% 0g	0.45% 0.33g	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	% 0.14g	% 0.65g	g per day for Men 19-50 years
Sucrose	% 0.29g	% 1.3g	g per day for Men 19-50 years
Fiber	11% 4.1g	23% 8.8g	38g per day for Men 19-50 years
Protein	8.6% 4.8g	19.7% 11g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled Buckwheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.85% 0.076mg	9.8% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.5% 4.4mg	19% 3.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	19.3% 0.25mg	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	16% 63.7μg	11.4% 45.7μg	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	17.6% 16mg	0% 0mg	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	1.37% 0.21mg	1.96% 0.29mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.6% 4.3μg	5.16% 6.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled Buckwheat	Recommended Dietary Allowance
Calcium	2.67% 26.7mg	2.3% 23mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	53% 0.48mg	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	16% 1.27mg	32.6% 2.6mg	8mg per day for Men 19-50 years
Magnesium	10.3% 43mg	39.6% 166mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	57% 1.3mg	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	23.8% 166mg	32.6% 228mg	700mg per day for Men 19-50 years
Potassium	23% 781mg	8.44% 287mg	3400mg per day for Men 19-50 years
Selenium	1.87% 1.03μg	13% 7.17μg	55μg per day for Men 19-50 years
Sodium	48% 717mg	0.87% 13mg	1500mg per day for Men 19-50 years
Zinc	6.35% 0.7mg	18% 2mg	11mg per day for Men 19-50 years
Water	3.73% 138g	6.67% 247g	3700g per day for Men 19-50 years

Frozen Crinkle Cut French Fried Potatoes With Salt VS Boiled Buckwheat Nutrients Per 300 Kcal

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

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

• 300 calories of Frozen Crinkle Cut French Fried Potatoes with Salt have 1.7 times more Vitamin B1, 1.4 times more Vitamin B3, 1.6 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin C than Boiled Buckwheat.
• While 300 kcal of Cooked Buckwheat Groats contain 1.7 times more Vitamin B2 and 1.3 times more Vitamin B5 than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 300 calories of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin B2
• 300 calories of Boiled Buckwheat have insufficient amounts of Vitamin C
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Cooked Buckwheat Groats have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 300 calories.

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

• 300 calories of Frozen Crinkle Cut French Fried Potatoes with Salt have 2.7 times more Potassium and 55 times more Sodium than Boiled Buckwheat.
• While 300 kcal of Cooked Buckwheat Groats contain 3 times more Copper, 2 times more Iron, 3.9 times more Magnesium, 4.1 times more Manganese, 1.4 times more Phosphorus, 7 times more Selenium, 2.8 times more Zinc and 1.8 times more Water than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 300 calories of Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Selenium
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Cooked Buckwheat Groats lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frozen Crinkle Cut French Fried Potatoes with Salt have 5.1 times more Fat and 5.9 times more Saturated Fat than Boiled Buckwheat.
• While 300 kcal of Cooked Buckwheat Groats contain 1.3 times more Carbohydrate, 2.1 times more Fiber and 2.3 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Boiled Buckwheat offer comparable quantities of Energy per 300 calories.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Cooked Buckwheat Groats provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.