Comparing Nutrients in 500 calories Boiled Buckwheat VS Baked White Potatoes

Weight per 500 calories

• Boiled Buckwheat: 544g
• Baked White Potatoes: 544g

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 White Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Boiled Buckwheat	14%	6%	80%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Boiled Buckwheat	Baked White Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.47% 3.37g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	2.28% 0.73g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	4.76% 0.076g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	5.56% 0.95g	1.57% 0.27g	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	88% 115g	130g per day for Men 19-50 years
Sugars	6.75% 4.9g	11.5% 8.3g	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	2.7% 1.96g	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	% 3.42g	g per day for Men 19-50 years
Sucrose	% 2.17g	% 2.17g	g per day for Men 19-50 years
Fiber	38.6% 14.7g	30% 11.4g	38g per day for Men 19-50 years
Protein	33% 18.4g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Buckwheat	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.6% 5.43μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	52% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.95mg	41.6% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.42mg	88.2% 1.15mg	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	51.6% 207μg	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	76% 68.5mg	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	1.45% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.6% 10.3μg	12.2% 14.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Buckwheat	Baked White Potatoes	Recommended Dietary Allowance
Calcium	3.8% 38mg	5.43% 54.3mg	1000mg per day for Men 19-50 years
Copper	88% 0.79mg	76.7% 0.69mg	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	43.5% 3.48mg	8mg per day for Men 19-50 years
Magnesium	66% 277mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	95% 2.2mg	44.7% 1.03mg	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	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	14% 478mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	21.7% 12μg	4.94% 2.7μg	55μg per day for Men 19-50 years
Sodium	1.45% 21.7mg	2.54% 38mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	11% 411g	11% 410g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Buckwheat vs Baked White Potatoes:

• Baked Whole White Potatoes contain 1.6 times more Vitamin B3, 2.7 times more Vitamin B6, 2.7 times more Vitamin B9, more Vitamin C and 1.4 times more Vitamin K than Cooked Buckwheat Groats.
• Both Cooked Buckwheat Groats and Baked Whole White Potatoes have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B5 per 500 kcal.
• Both Cooked Buckwheat Groats as well as Baked Whole White 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 White Potatoes:

• Cooked Buckwheat Groats have 1.3 times more Iron, 1.9 times more Magnesium, 2.1 times more Manganese, 4.4 times more Selenium and 1.7 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.4 times more Calcium and 6.2 times more Potassium than Cooked Buckwheat Groats.
• Both Cooked Buckwheat Groats and Baked Whole White Potatoes have similar amounts of Copper, Phosphorus and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cooked Buckwheat Groats have 3.6 times more Omega 6, 1.3 times more Fiber and 1.6 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.7 times more Sugars than Cooked Buckwheat Groats.
• Both Cooked Buckwheat Groats and Baked Whole White Potatoes have similar amounts of Energy, Omega 3 and Carbohydrate per 500 kcal.
• Both Cooked Buckwheat Groats as well as Baked Whole White Potatoes have insufficient amounts of Fat, Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.