Comparing Nutrients in 7 ounces Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Roasted Buckwheat

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
Roasted Buckwheat	13%	7%	80%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Roasted Buckwheat	Recommended Dietary Allowance
Energy	11% 319kcal	23.7% 687kcal	2900kcal per day for Men 19-50 years
Fat	10.5% 10g	5.54% 5.38g	97g per day for Men 19-50 years
Saturated Fat	6.7% 2.15g	3.67% 1.17g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	7.7% 0.12g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	8.94% 1.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.6g	114% 149g	130g per day for Men 19-50 years
Sugars	0.79% 0.58g	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	0% 0g	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	% 0.24g	NA	g per day for Men 19-50 years
Sucrose	% 0.34g	NA	g per day for Men 19-50 years
Fiber	12% 4.56g	53.8% 20.4g	38g per day for Men 19-50 years
Protein	8.9% 5g	41.6% 23.3g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Roasted Buckwheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	37% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.73% 0.062mg	41.4% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.5% 4.24mg	63.7% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.5% 0.97mg	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.3% 0.34mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11% 43.7μg	21% 83.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	26% 23.4mg	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	1.32% 0.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.8% 4.56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Roasted Buckwheat	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	138% 1.24mg	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	18.6% 1.5mg	61.3% 4.9mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	104% 439mg	420mg per day for Men 19-50 years
Manganese	19% 0.43mg	140% 3.2mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	27.5% 192mg	90% 633mg	700mg per day for Men 19-50 years
Potassium	27.5% 935mg	18.7% 635mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	30.3% 16.7μg	55μg per day for Men 19-50 years
Sodium	51.7% 776mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	43.7% 4.8mg	11mg per day for Men 19-50 years
Water	3.4% 125g	0.45% 16.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Roasted Buckwheat:

• Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have more Vitamin C than Roasted Buckwheat Groats.
• While Roasted Buckwheat Groats contain 1.8 times more Vitamin B1, 8.7 times more Vitamin B2, 2.4 times more Vitamin B3, 2.5 times more Vitamin B5, 2.1 times more Vitamin B6 and 1.9 times more Vitamin B9 than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Roasted Buckwheat Groats have insufficient amounts of Vitamin A and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Roasted Buckwheat:

• Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 1.5 times more Potassium, 35.5 times more Sodium and 7.5 times more Water than Roasted Buckwheat Groats.
• While Roasted Buckwheat Groats contain 1.3 times more Calcium, 4.3 times more Copper, 3.3 times more Iron, 7.9 times more Magnesium, 7.4 times more Manganese, 3.3 times more Phosphorus, 84 times more Selenium and 6.1 times more Zinc than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.

Comparison of macro-nutrients per 7 ounces:

• Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 1.9 times more Fat and 1.8 times more Saturated Fat than Roasted Buckwheat Groats.
• While Roasted Buckwheat Groats contain 2.1 times more Energy, 3.4 times more Omega 3, 2.7 times more Omega 6, 2.7 times more Carbohydrate, 4.5 times more Fiber and 4.7 times more Protein than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Roasted Buckwheat Groats have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.