Comparing Nutrients in 7 ounces Baked Potato Skin VS Buckwheat

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Buckwheat	14%	8%	78%

Macro Nutrients

	Baked Potato Skin	Buckwheat	Recommended Dietary Allowance
Energy	13.5% 393kcal	23.5% 681kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	6.96% 6.75g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	4.6% 1.47g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	9.67% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	11.2% 1.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.3% 91g	109% 142g	130g per day for Men 19-50 years
Sugars	3.83% 2.78g	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	41.3% 15.7g	52.2% 20g	38g per day for Men 19-50 years
Protein	15.2% 8.5g	47% 26.3g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Buckwheat	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	65% 0.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.1mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.2mg	32% 0.42mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	123% 37μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11% 43.7μg	15% 59.5μg	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	29.8% 26.8mg	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	0.53% 0.079mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.8% 3.37μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Buckwheat	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	180% 1.62mg	243% 2.2mg	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	175% 14mg	54.6% 4.37mg	8mg per day for Men 19-50 years
Magnesium	20.3% 85.3mg	109% 458mg	420mg per day for Men 19-50 years
Manganese	53% 1.22mg	112% 2.58mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	243% 110μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	28.6% 200mg	98% 689mg	700mg per day for Men 19-50 years
Potassium	33.4% 1137mg	27% 913mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	30% 16.5μg	55μg per day for Men 19-50 years
Sodium	2.78% 41.7mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	8.84% 0.97mg	43.3% 4.76mg	11mg per day for Men 19-50 years
Water	2.54% 94g	0.52% 19.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS Buckwheat per 7 oz

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

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

• 7 ounces of Baked Potato Skin have 1.2 times more Vitamin B1, 2.9 times more Vitamin B6 and more Vitamin C than Buckwheat.
• While 7 oz of Buckwheat contain 4 times more Vitamin B2, 2.3 times more Vitamin B3, 1.4 times more Vitamin B5 and 1.4 times more Vitamin B9 than Baked Potato Skin.
• 7 ounces of Buckwheat have insufficient amounts of Vitamin C
• Both Baked Potato Skin as well as Buckwheat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Baked Potato Skin vs Buckwheat:

• 7 ounces of Baked Potato Skin have 1.9 times more Calcium, 3.2 times more Iron and 1.2 times more Potassium than Buckwheat.
• While 7 oz of Buckwheat contain 1.3 times more Copper, 5.4 times more Magnesium, 2.1 times more Manganese, 3.4 times more Phosphorus, 11.9 times more Selenium and 4.9 times more Zinc than Baked Potato Skin.
• 7 ounces of Baked Potato Skin lack sufficient amounts of Selenium
• 7 ounces of Buckwheat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Buckwheat contain 1.7 times more Energy, 34 times more Fat, 28.5 times more Saturated Fat, 7.8 times more Omega 3, 30 times more Omega 6, 1.6 times more Carbohydrate, 1.3 times more Fiber and 3.1 times more Protein than Baked Potato Skin.
• 7 ounces of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6