Comparing Nutrients in 7 ounces Baked White Potatoes VS Boiled Buckwheat

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Boiled Buckwheat	14%	6%	80%

Macro Nutrients

	Baked White Potatoes	Boiled Buckwheat	Recommended Dietary Allowance
Energy	6.3% 183kcal	6.3% 183kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	1.27% 1.23g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.83% 0.27g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	2.03% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 42g	30.4% 39.6g	130g per day for Men 19-50 years
Sugars	4.2% 3.04g	2.46% 1.8g	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	0.99% 0.71g	0.27% 0.2g	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	% 1.25g	% 0.4g	g per day for Men 19-50 years
Sucrose	% 0.79g	% 0.79g	g per day for Men 19-50 years
Fiber	11% 4.17g	14% 5.36g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	12% 6.7g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Boiled 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	7.94% 0.095mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.56% 0.085mg	5.95% 0.077mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.2% 0.76mg	14.2% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.2% 0.42mg	11.8% 0.15mg	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	19% 75.4μg	6.95% 27.8μg	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	27.8% 25mg	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	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Boiled Buckwheat	Recommended Dietary Allowance
Calcium	2% 20mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	32% 0.29mg	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	16% 1.27mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	24% 101mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.38mg	34.8% 0.8mg	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	21.3% 149mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	5.14% 175mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	4.05% 150g	4.06% 150g	3700g per day for Men 19-50 years

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

• Baked Whole White Potatoes have 1.6 times more Vitamin B3, 2.7 times more Vitamin B6, 2.7 times more Vitamin B9, more Vitamin C and 1.4 times more Vitamin K than Cooked Buckwheat Groats.
• Both Baked Whole White Potatoes and Cooked Buckwheat Groats have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B5 per 7 oz.
• Both Baked Whole White Potatoes as well as Cooked Buckwheat Groats have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 7 oz.

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

• Baked Whole White Potatoes have 1.4 times more Calcium and 6.2 times more Potassium than Cooked Buckwheat Groats.
• While Cooked Buckwheat Groats contain 1.3 times more Iron, 1.9 times more Magnesium, 2.1 times more Manganese, 4.4 times more Selenium and 1.7 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Cooked Buckwheat Groats have similar amounts of Copper, Phosphorus and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Baked Whole White Potatoes have 1.7 times more Sugars than Cooked Buckwheat Groats.
• While Cooked Buckwheat Groats contain 3.6 times more Omega 6, 1.3 times more Fiber and 1.6 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Cooked Buckwheat Groats have similar amounts of Energy and Carbohydrate per 7 oz.
• Both Baked Whole White Potatoes as well as Cooked Buckwheat Groats have insufficient amounts of Fat, Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 7 oz.