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

Macros Ratio

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

Macro Nutrients

	Buckwheat Flour	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	23% 665kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	6.34% 6.15g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	4.2% 1.34g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	8.8% 0.14g	NA	1.6g per day for Men 19-50 years
Omega 6	10.2% 1.74g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	108% 140g	40% 52g	130g per day for Men 19-50 years
Sugars	7.1% 5.16g	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	% 3.37g	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	44.7% 25g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	Buckwheat Flour	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	69% 0.83mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.3% 12.2mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89% 1.15mg	NA	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	100% 30μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	26.8% 107μg	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	4.23% 0.64mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Buckwheat Flour	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	114% 1.02mg	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	101% 8.06mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	119% 498mg	NA	420mg per day for Men 19-50 years
Manganese	175% 4.03mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	197% 88.5μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	96% 669mg	NA	700mg per day for Men 19-50 years
Potassium	33.7% 1145mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	NA	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	56.3% 6.2mg	NA	11mg per day for Men 19-50 years
Water	0.6% 22g	3.65% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Buckwheat Flour VS Frozen Roasted Potatoes with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Buckwheat Flour versus 7 oz of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

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

• Both Whole-groat Buckwheat Flour and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 7 oz
• Both Whole-groat Buckwheat Flour as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in seven ounces.

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

• 7 ounces of Buckwheat Flour have 2.7 times more Calcium, 8.1 times more Iron and 1.3 times more Potassium than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 27.1 times more Sodium than Whole-groat Buckwheat Flour.
• 7 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Buckwheat Flour have 2.6 times more Energy, 1.7 times more Fat, 4.1 times more Saturated Fat, 2.7 times more Carbohydrate, 3.8 times more Sugars, 3.8 times more Fiber and 5.7 times more Protein than Frozen Roasted Potatoes with Salt.