Comparing Nutrients in 5 ounces Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Buckwheat Flour

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
Buckwheat Flour	14%	8%	78%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Buckwheat Flour	Recommended Dietary Allowance
Energy	7.87% 228kcal	16.4% 475kcal	2900kcal per day for Men 19-50 years
Fat	7.5% 7.27g	4.53% 4.4g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.53g	3% 0.96g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	6.3% 0.1g	1.6g per day for Men 19-50 years
Omega 6	2.36% 0.4g	7.3% 1.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	77% 100g	130g per day for Men 19-50 years
Sugars	0.57% 0.41g	5.1% 3.7g	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	NA	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	% 0.17g	NA	g per day for Men 19-50 years
Sucrose	% 0.24g	% 2.4g	g per day for Men 19-50 years
Fiber	8.58% 3.26g	37.3% 14g	38g per day for Men 19-50 years
Protein	6.35% 3.56g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Buckwheat Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	49.3% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.4% 0.044mg	20.7% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	54.5% 8.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.8% 0.24mg	63.5% 0.82mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	71.3% 21.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.8% 31μg	19% 76.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	18.6% 16.7mg	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	0.94% 0.14mg	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.7% 3.26μg	8.27% 9.92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Buckwheat Flour	Recommended Dietary Allowance
Calcium	1.84% 18.4mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	81% 0.73mg	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	13.3% 1.06mg	72% 5.75mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	84.7% 356mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	125% 2.88mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	140% 63.2μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	19.6% 137mg	68.2% 478mg	700mg per day for Men 19-50 years
Potassium	19.6% 668mg	24% 818mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	14.7% 8.08μg	55μg per day for Men 19-50 years
Sodium	37% 554mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	5.15% 0.57mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	2.4% 89.4g	0.43% 16g	3700g per day for Men 19-50 years

Nutrient Comparison: Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Buckwheat Flour per 5 oz

Compare the macro and micronutrient content in 5 oz of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt versus 5 oz of Buckwheat Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Buckwheat Flour:

• 5 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have more Vitamin C than Buckwheat Flour.
• While 5 oz of Whole-groat Buckwheat Flour contain 3.4 times more Vitamin B1, 6.1 times more Vitamin B2, 2.9 times more Vitamin B3, 3.4 times more Vitamin B6, 2.5 times more Vitamin B9, 3.2 times more Vitamin E and 3 times more Vitamin K than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt and Buckwheat Flour provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin E and Vitamin K
• 5 ounces of Buckwheat Flour have insufficient amounts of Vitamin C
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Whole-groat Buckwheat Flour have insufficient amounts of Vitamin A and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Buckwheat Flour:

• 5 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 35.5 times more Sodium than Buckwheat Flour.
• While 5 oz of Whole-groat Buckwheat Flour contain 3.2 times more Calcium, 3.6 times more Copper, 5.4 times more Iron, 9 times more Magnesium, 9.3 times more Manganese, 3.5 times more Phosphorus, 57 times more Selenium and 7.8 times more Zinc than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt and Buckwheat Flour contain similar levels of Potassium per five ounces.
• 5 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 1.7 times more Fat and 1.6 times more Saturated Fat than Buckwheat Flour.
• While 5 oz of Whole-groat Buckwheat Flour contain 2.1 times more Energy, 3.9 times more Omega 3, 3.1 times more Omega 6, 2.6 times more Carbohydrate, 9 times more Sugars, 4.3 times more Fiber and 5 times more Protein than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 5 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6