Comparing Nutrients in 7 ounces Buckwheat VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Buckwheat	14%	8%	78%
Potato Skin	17%	1%	82%

Macro Nutrients

	Buckwheat	Potato Skin	Recommended Dietary Allowance
Energy	23.5% 681kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	6.96% 6.75g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	4.6% 1.47g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	9.67% 0.15g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	11.2% 1.9g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	109% 142g	19% 24.7g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	52.2% 20g	13% 4.96g	38g per day for Men 19-50 years
Protein	47% 26.3g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Buckwheat	Potato Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65% 0.84mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.44mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.42mg	36.5% 0.47mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	123% 37μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 59.5μg	8.43% 33.7μg	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	25% 22.6mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Buckwheat	Potato Skin	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	93% 0.84mg	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	54.6% 4.37mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	109% 458mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	112% 2.58mg	52% 1.2mg	2.3mg per day for Men 19-50 years
Molybdenum	243% 110μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	98% 689mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	27% 913mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	30% 16.5μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	43.3% 4.76mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	0.52% 19.3g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Buckwheat VS Potato Skin per 7 oz

Compare the macro and micronutrient content in 7 oz of Buckwheat versus 7 oz of Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Buckwheat vs Potato Skin:

• 7 ounces of Buckwheat have 4.8 times more Vitamin B1, 11.2 times more Vitamin B2, 6.8 times more Vitamin B3, 4.1 times more Vitamin B5 and 1.8 times more Vitamin B9 than Potato Skin.
• While 7 oz of Raw Potato Skin contain more Vitamin C than Buckwheat.
• Both Buckwheat and Potato Skin provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Buckwheat have insufficient amounts of Vitamin C
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• Both Buckwheat as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Buckwheat vs Potato Skin:

• 7 ounces of Buckwheat have 2.6 times more Copper, 10 times more Magnesium, 2.2 times more Manganese, 9.1 times more Phosphorus, 27.7 times more Selenium and 6.9 times more Zinc than Potato Skin.
• While 7 oz of Raw Potato Skin contain 1.7 times more Calcium, 1.5 times more Iron and 8.5 times more Water than Buckwheat.
• Both Buckwheat and Potato Skin contain similar levels of Potassium per seven ounces.
• 7 ounces of Buckwheat lack sufficient amounts of Calcium
• 7 ounces of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Buckwheat have 5.9 times more Energy, 34 times more Fat, 28.5 times more Saturated Fat, 7.8 times more Omega 3, 30 times more Omega 6, 5.7 times more Carbohydrate, 4 times more Fiber and 5.2 times more Protein than Potato Skin.
• 7 ounces of Potato Skin provide inadequate amounts of Omega 3 and Omega 6