Comparing Nutrients in 7 ounces Buckwheat Flour VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Buckwheat Flour	14%	8%	78%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Buckwheat Flour	Baked White Potatoes	Recommended Dietary Allowance
Energy	23% 665kcal	6.3% 183kcal	2900kcal per day for Men 19-50 years
Fat	6.34% 6.15g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	4.2% 1.34g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	8.8% 0.14g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	10.2% 1.74g	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	108% 140g	32% 42g	130g per day for Men 19-50 years
Sugars	7.1% 5.16g	4.2% 3.04g	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	0.99% 0.71g	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	% 1.25g	g per day for Men 19-50 years
Sucrose	% 3.37g	% 0.79g	g per day for Men 19-50 years
Fiber	52.2% 20g	11% 4.17g	38g per day for Men 19-50 years
Protein	44.7% 25g	7.44% 4.17g	56g per day for Men 19-50 years

Vitamins

	Buckwheat Flour	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69% 0.83mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	6.56% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.3% 12.2mg	19% 3.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	15.2% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89% 1.15mg	32.2% 0.42mg	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	19% 75.4μg	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	27.8% 25mg	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	4.23% 0.64mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Buckwheat Flour	Baked White Potatoes	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	114% 1.02mg	28% 0.25mg	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	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	119% 498mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	175% 4.03mg	16.3% 0.38mg	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	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	33.7% 1145mg	31.8% 1080mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	56.3% 6.2mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	0.6% 22g	4.05% 150g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Buckwheat Flour vs Baked White Potatoes:

• Whole-groat Buckwheat Flour has 8.7 times more Vitamin B1, 4.4 times more Vitamin B2, 4 times more Vitamin B3, 2.8 times more Vitamin B6, 1.4 times more Vitamin B9, 8 times more Vitamin E and 2.6 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain more Vitamin C than Whole-groat Buckwheat Flour.
• Both Whole-groat Buckwheat Flour and Baked Whole White Potatoes have similar amounts of Vitamin B5 per 7 oz.
• Both Whole-groat Buckwheat Flour as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Buckwheat Flour vs Baked White Potatoes:

• Whole-groat Buckwheat Flour has 4.1 times more Calcium, 4.1 times more Copper, 6.3 times more Iron, 9.3 times more Magnesium, 10.7 times more Manganese, 4.5 times more Phosphorus, 11.4 times more Selenium and 8.9 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 6.8 times more Water than Whole-groat Buckwheat Flour.
• Both Whole-groat Buckwheat Flour and Baked Whole White Potatoes have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Whole-groat Buckwheat Flour has 3.6 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, 3.3 times more Carbohydrate, 1.7 times more Sugars, 4.8 times more Fiber and 6 times more Protein than Baked Whole White Potatoes.
• Both Whole-groat Buckwheat Flour as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.