Comparing Nutrients in 5 ounces Boiled Buckwheat VS 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	4.5% 130kcal	4.25% 123kcal	2900kcal per day for Men 19-50 years
Fat	0.91% 0.88g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.59% 0.19g	0.18% 0.057g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	1.45% 0.25g	0.41% 0.069g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.7% 28.3g	21.4% 27.8g	130g per day for Men 19-50 years
Sugars	1.76% 1.28g	2.8% 2.03g	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	0.2% 0.14g	0.86% 0.62g	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	% 0.28g	% 0.78g	g per day for Men 19-50 years
Sucrose	% 0.57g	% 0.64g	g per day for Men 19-50 years
Fiber	10% 3.83g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	8.56% 4.8g	5.82% 3.26g	56g per day for Men 19-50 years

Vitamins

	Boiled Buckwheat	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.72% 0.057mg	8.5% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.25% 0.055mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.33% 1.33mg	14% 2.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.51mg	9.67% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.4% 0.11mg	23% 0.3mg	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	4.96% 20μg	9.57% 38.3μg	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	20% 18mg	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	0.85% 0.13mg	0.76% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.24% 2.7μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Buckwheat	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	27.4% 0.25mg	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	14% 1.13mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	17.2% 72.3mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	25% 0.57mg	10.7% 0.25mg	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	14% 99mg	14.6% 102mg	700mg per day for Men 19-50 years
Potassium	3.67% 125mg	22.7% 773mg	3400mg per day for Men 19-50 years
Selenium	5.67% 3.1μg	NA	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	7.86% 0.86mg	5.15% 0.57mg	11mg per day for Men 19-50 years
Water	2.9% 107g	2.94% 109g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Buckwheat vs Baked Red Potatoes:

• Baked Whole Red Potatoes contain 1.8 times more Vitamin B1, 1.3 times more Vitamin B2, 1.7 times more Vitamin B3, 2.8 times more Vitamin B6, 1.9 times more Vitamin B9, more Vitamin C and 1.5 times more Vitamin K than Cooked Buckwheat Groats.
• Both Cooked Buckwheat Groats and Baked Whole Red Potatoes have similar amounts of Vitamin B5 per 5 oz.
• 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 5 oz.

Comparing minerals per 5 ounces for Boiled Buckwheat vs Baked Red Potatoes:

• Cooked Buckwheat Groats have 1.8 times more Magnesium, 2.3 times more Manganese and 1.5 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 6.2 times more Potassium than Cooked Buckwheat Groats.
• Both Cooked Buckwheat Groats and Baked Whole Red Potatoes have similar amounts of Copper, Iron, Phosphorus and Water per 5 oz.
• Both Cooked Buckwheat Groats as well as Baked Whole Red Potatoes have insufficient amounts of Calcium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cooked Buckwheat Groats have 3.6 times more Omega 6, 1.5 times more Fiber and 1.5 times more Protein than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.6 times more Sugars than Cooked Buckwheat Groats.
• Both Cooked Buckwheat Groats and Baked Whole Red Potatoes have similar amounts of Energy and Carbohydrate per 5 oz.
• Both Cooked Buckwheat Groats as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 5 oz.