Comparing Nutrients in 500 calories Buckwheat Flour VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Weight per 500 calories

• Buckwheat Flour: 149g
• Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt: 311g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.77% 4.63g	16.4% 16g	97g per day for Men 19-50 years
Saturated Fat	3.16% 1g	10.5% 3.36g	32g per day for Men 19-50 years
Omega 3	6.62% 0.11g	3.5% 0.056g	1.6g per day for Men 19-50 years
Omega 6	7.7% 1.3g	5.17% 0.88g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81% 105g	65.7% 85.4g	130g per day for Men 19-50 years
Sugars	5.35% 3.9g	1.24% 0.9g	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	% 0.37g	g per day for Men 19-50 years
Sucrose	% 2.54g	% 0.53g	g per day for Men 19-50 years
Fiber	39.3% 15g	18.8% 7.14g	38g per day for Men 19-50 years
Protein	33.6% 19g	14% 7.8g	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	52% 0.62mg	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.28mg	7.4% 0.096mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.4% 9.18mg	41.4% 6.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.66mg	30.5% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67% 0.87mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	75% 22.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	20% 80.6μg	17% 68.3μg	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	40.7% 36.6mg	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	3.2% 0.48mg	2.07% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.7% 10.4μg	5.95% 7.14μg	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	6.1% 61mg	4.04% 40.4mg	1000mg per day for Men 19-50 years
Copper	85.4% 0.77mg	50% 0.45mg	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	75.7% 6.06mg	29% 2.33mg	8mg per day for Men 19-50 years
Magnesium	89% 375mg	20.7% 87mg	420mg per day for Men 19-50 years
Manganese	132% 3.03mg	29.6% 0.68mg	2.3mg per day for Men 19-50 years
Molybdenum	148% 66.6μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	72% 503mg	43% 301mg	700mg per day for Men 19-50 years
Potassium	25.3% 861mg	43% 1463mg	3400mg per day for Men 19-50 years
Selenium	15.5% 8.5μg	0.56% 0.31μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.4mg	81% 1214mg	1500mg per day for Men 19-50 years
Zinc	42.3% 4.66mg	11.3% 1.24mg	11mg per day for Men 19-50 years
Water	0.45% 16.6g	5.3% 196g	3700g per day for Men 19-50 years

Buckwheat Flour VS Oven-heated Frozen Crinkle Cut French Fried Potatoes With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Buckwheat Flour or Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt?

Lets compare vitamin content per 500 calories of Buckwheat Flour vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 500 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 500 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 500 calories.
• 500 calories of Buckwheat Flour have insufficient amounts of Vitamin C
• 500 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 500 calories.

Comparing minerals per 500 calories for Buckwheat Flour vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 500 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 500 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.
• 500 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 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 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 500 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 500 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 500 calories.