Comparing Nutrients in 5 ounces Baked Red Potatoes VS Buckwheat Flour

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Buckwheat Flour	14%	8%	78%

Macro Nutrients

	Baked Red Potatoes	Buckwheat Flour	Recommended Dietary Allowance
Energy	4.25% 123kcal	16.4% 475kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	4.53% 4.4g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	3% 0.96g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	6.3% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	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	21.4% 27.8g	77% 100g	130g per day for Men 19-50 years
Sugars	2.8% 2.03g	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	0.86% 0.62g	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	% 0.78g	NA	g per day for Men 19-50 years
Sucrose	% 0.64g	% 2.4g	g per day for Men 19-50 years
Fiber	6.7% 2.55g	37.3% 14g	38g per day for Men 19-50 years
Protein	5.82% 3.26g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Buckwheat Flour	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	49.3% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	20.7% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.26mg	54.5% 8.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.67% 0.48mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	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	9.57% 38.3μg	19% 76.5μg	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	20% 18mg	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	0.76% 0.11mg	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	8.27% 9.92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Buckwheat Flour	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	27.4% 0.25mg	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	12.4% 0.99mg	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	10.7% 0.25mg	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	14.6% 102mg	68.2% 478mg	700mg per day for Men 19-50 years
Potassium	22.7% 773mg	24% 818mg	3400mg per day for Men 19-50 years
Selenium	NA	14.7% 8.08μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	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	2.94% 109g	0.43% 16g	3700g per day for Men 19-50 years

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

• Baked Whole Red Potatoes have more Vitamin C than Whole-groat Buckwheat Flour.
• While Whole-groat Buckwheat Flour contains 5.8 times more Vitamin B1, 3.8 times more Vitamin B2, 3.9 times more Vitamin B3, 1.3 times more Vitamin B5, 2.7 times more Vitamin B6, 2 times more Vitamin B9, 4 times more Vitamin E and 2.5 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Whole-groat Buckwheat Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

• Baked Whole Red Potatoes have 6.9 times more Water than Whole-groat Buckwheat Flour.
• While Whole-groat Buckwheat Flour contains 4.6 times more Calcium, 3 times more Copper, 5.8 times more Iron, 9 times more Magnesium, 11.7 times more Manganese, 4.7 times more Phosphorus and 7.8 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Whole-groat Buckwheat Flour have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Whole-groat Buckwheat Flour contains 3.9 times more Energy, 20.7 times more Fat, 16.9 times more Saturated Fat, 4.7 times more Omega 3, 17.9 times more Omega 6, 3.6 times more Carbohydrate, 1.8 times more Sugars, 5.6 times more Fiber and 5.5 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Whole-groat Buckwheat Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.