Comparing Nutrients in 100 grams Boiled Buckwheat VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Buckwheat	14%	6%	80%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Boiled Buckwheat	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	3.17% 92kcal	5.03% 146kcal	2900kcal per day for Men 19-50 years
Fat	0.64% 0.62g	5.14% 5g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	3.9% 1.25g	32g per day for Men 19-50 years
Omega 3	0.88% 0.014g	1% 0.016g	1.6g per day for Men 19-50 years
Omega 6	1.02% 0.17g	1.5% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.3% 20g	18.4% 24g	130g per day for Men 19-50 years
Sugars	1.24% 0.9g	0.29% 0.21g	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	0.14% 0.1g	0% 0g	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	% 0.2g	% 0.07g	g per day for Men 19-50 years
Sucrose	% 0.4g	% 0.14g	g per day for Men 19-50 years
Fiber	7.1% 2.7g	5.26% 2g	38g per day for Men 19-50 years
Protein	6.04% 3.38g	4.18% 2.34g	56g per day for Men 19-50 years

Vitamins

	Boiled Buckwheat	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.33% 0.04mg	8.83% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3% 0.039mg	2.85% 0.037mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.88% 0.94mg	13.4% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.2% 0.36mg	8.96% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.92% 0.077mg	15% 0.2mg	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	3.5% 14μg	7.75% 31μg	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	8.56% 7.7mg	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	0.6% 0.09mg	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.9μg	1.75% 2.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Buckwheat	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	0.7% 7mg	1.3% 13mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	8.56% 0.077mg	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	10% 0.8mg	7.75% 0.62mg	8mg per day for Men 19-50 years
Magnesium	12% 51mg	5% 21mg	420mg per day for Men 19-50 years
Manganese	17.5% 0.4mg	6.83% 0.16mg	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	10% 70mg	11.6% 81mg	700mg per day for Men 19-50 years
Potassium	2.6% 88mg	11% 380mg	3400mg per day for Men 19-50 years
Selenium	4% 2.2μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	23.3% 349mg	1500mg per day for Men 19-50 years
Zinc	5.55% 0.61mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	2.04% 75.6g	1.8% 67g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Buckwheat vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.7 times more Vitamin B1, 2.3 times more Vitamin B3, 2.5 times more Vitamin B6, 2.2 times more Vitamin B9 and more Vitamin C than Cooked Buckwheat Groats.
• Both Cooked Buckwheat Groats and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B2, Vitamin B5 and Vitamin K per 100 g.
• Both Cooked Buckwheat Groats as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 g.

Comparing minerals per 100 grams for Boiled Buckwheat vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Cooked Buckwheat Groats have 1.9 times more Copper, 1.3 times more Iron, 2.4 times more Magnesium, 2.6 times more Manganese, 4.4 times more Selenium and 1.8 times more Zinc than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.9 times more Calcium, 4.3 times more Potassium and 87.3 times more Sodium than Cooked Buckwheat Groats.
• Both Cooked Buckwheat Groats and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Phosphorus and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Cooked Buckwheat Groats have 4.3 times more Sugars, 1.4 times more Fiber and 1.4 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.6 times more Energy, 8 times more Fat, 9.3 times more Saturated Fat and 1.5 times more Omega 6 than Cooked Buckwheat Groats.
• Both Cooked Buckwheat Groats and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Omega 3 and Carbohydrate per 100 g.
• Both Cooked Buckwheat Groats as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.