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

Macros Ratio

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

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Buckwheat Flour	Recommended Dietary Allowance
Energy	8.7% 252kcal	23% 665kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	6.34% 6.15g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	4.2% 1.34g	32g per day for Men 19-50 years
Omega 3	NA	8.8% 0.14g	1.6g per day for Men 19-50 years
Omega 6	NA	10.2% 1.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	108% 140g	130g per day for Men 19-50 years
Sugars	1.9% 1.37g	7.1% 5.16g	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	% 3.37g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	52.2% 20g	38g per day for Men 19-50 years
Protein	7.87% 4.4g	44.7% 25g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Buckwheat Flour	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	69% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	76.3% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	89% 1.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	100% 30μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	26.8% 107μg	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	3.75% 3.37mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	4.23% 0.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11.6% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

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

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

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

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

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

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Whole-groat Buckwheat Flour contain 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.