Comparing Nutrients in 7 ounces Buckwheat VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Buckwheat	14%	8%	78%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Buckwheat	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	23.5% 681kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	6.96% 6.75g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	4.6% 1.47g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	9.67% 0.15g	NA	1.6g per day for Men 19-50 years
Omega 6	11.2% 1.9g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	109% 142g	40% 52g	130g per day for Men 19-50 years
Sugars	NA	1.9% 1.37g	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	13.6% 5.16g	38g per day for Men 19-50 years
Protein	47% 26.3g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	Buckwheat	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65% 0.84mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.44mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.42mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	3.75% 3.37mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	NA	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	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	109% 458mg	NA	420mg per day for Men 19-50 years
Manganese	112% 2.58mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	27% 913mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	30% 16.5μg	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	43.3% 4.76mg	NA	11mg per day for Men 19-50 years
Water	0.52% 19.3g	3.65% 135g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Buckwheat vs Frozen Roasted Potatoes with Salt:

• Frozen Roasted Potatoes with Salt contain more Vitamin C than Buckwheat.

Comparing minerals per 7 ounces for Buckwheat vs Frozen Roasted Potatoes with Salt:

• Buckwheat has 4.4 times more Iron than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 298 times more Sodium and 7 times more Water than Buckwheat.
• Both Buckwheat and Frozen Roasted Potatoes with Salt have similar amounts of Calcium and Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Buckwheat has 2.7 times more Energy, 1.9 times more Fat, 4.4 times more Saturated Fat, 2.7 times more Carbohydrate, 3.8 times more Fiber and 6 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Buckwheat as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.