Comparing Nutrients in 500 calories Boiled Buckwheat VS Baked Red Potatoes

Weight per 500 calories

• Boiled Buckwheat: 544g
• Baked Red Potatoes: 575g

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

Which food has more nutrients per 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.47% 3.37g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	2.28% 0.73g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	4.76% 0.076g	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	5.56% 0.95g	1.66% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.4% 108g	86.6% 113g	130g per day for Men 19-50 years
Sugars	6.75% 4.9g	11.3% 8.2g	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	0.75% 0.54g	3.5% 2.53g	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	% 1.1g	% 3.16g	g per day for Men 19-50 years
Sucrose	% 2.17g	% 2.6g	g per day for Men 19-50 years
Fiber	38.6% 14.7g	27.2% 10.3g	38g per day for Men 19-50 years
Protein	33% 18.4g	23.6% 13.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Buckwheat	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.64% 5.75μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	57.3% 9.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.95mg	39% 1.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.42mg	94% 1.2mg	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	19% 76μg	38.8% 155μg	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	80.5% 72.4mg	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	3.26% 0.49mg	3.07% 0.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.6% 10.3μg	13.4% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Buckwheat	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	3.8% 38mg	5.17% 51.7mg	1000mg per day for Men 19-50 years
Copper	88% 0.79mg	111% 1mg	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	54.3% 4.35mg	50.3% 4.02mg	8mg per day for Men 19-50 years
Magnesium	66% 277mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	95% 2.2mg	43.2% 0.99mg	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	54.3% 380mg	59% 414mg	700mg per day for Men 19-50 years
Potassium	14% 478mg	92% 3132mg	3400mg per day for Men 19-50 years
Selenium	21.7% 12μg	NA	55μg per day for Men 19-50 years
Sodium	1.45% 21.7mg	4.6% 69mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	11% 411g	12% 441g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 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 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
• Both Cooked Buckwheat Groats as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.