Comparing Nutrients in 100 calories Buckwheat Flour VS Baked White Potatoes

Weight per 100 calories

• Buckwheat Flour: 30g
• Baked White Potatoes: 109g

Buckwheat Flour has 3.6 times more energy per 100g than Baked White Potatoes. It has high energy density when compared to other foods. Baked Whole White Potatoes having average energy density.

Which food has more nutrients per 100 calories - Buckwheat Flour or Baked White Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Buckwheat Flour	14%	8%	78%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Buckwheat Flour	Baked White Potatoes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.95% 0.93g	0.17% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	0.14% 0.043g	32g per day for Men 19-50 years
Omega 3	1.32% 0.021g	1% 0.016g	1.6g per day for Men 19-50 years
Omega 6	1.54% 0.26g	0.31% 0.053g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.2% 21g	17.6% 23g	130g per day for Men 19-50 years
Sugars	1.07% 0.78g	2.3% 1.66g	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	0.54% 0.39g	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	% 0.68g	g per day for Men 19-50 years
Sucrose	% 0.51g	% 0.43g	g per day for Men 19-50 years
Fiber	7.86% 3g	6% 2.3g	38g per day for Men 19-50 years
Protein	6.73% 3.77g	4.08% 2.3g	56g per day for Men 19-50 years

Vitamins

	Buckwheat Flour	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.12% 1.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.4% 0.12mg	4.35% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	3.6% 0.047mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.84mg	10.4% 1.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.63% 0.13mg	8.33% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	15% 4.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.03% 16μg	10.3% 41.3μg	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	15.2% 13.7mg	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	0.64% 0.096mg	0.29% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.74% 2.1μg	2.45% 2.93μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Buckwheat Flour	Baked White Potatoes	Recommended Dietary Allowance
Calcium	1.22% 12.2mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	15.3% 0.14mg	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	15% 1.2mg	8.7% 0.7mg	8mg per day for Men 19-50 years
Magnesium	18% 75mg	7% 29.3mg	420mg per day for Men 19-50 years
Manganese	26.3% 0.61mg	8.93% 0.21mg	2.3mg per day for Men 19-50 years
Molybdenum	29.6% 13.3μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	14.4% 101mg	11.6% 81.5mg	700mg per day for Men 19-50 years
Potassium	5.07% 172mg	17.4% 591mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	0.99% 0.54μg	55μg per day for Men 19-50 years
Sodium	0.22% 3.3mg	0.51% 7.6mg	1500mg per day for Men 19-50 years
Zinc	8.47% 0.93mg	3.46% 0.38mg	11mg per day for Men 19-50 years
Water	0.09% 3.33g	2.2% 82g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Buckwheat Flour vs Baked White Potatoes:

• Whole-groat Buckwheat Flour has 2.4 times more Vitamin B1 and 1.2 times more Vitamin B2 than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3.2 times more Vitamin B5, 1.3 times more Vitamin B6, 2.6 times more Vitamin B9, more Vitamin C and 1.4 times more Vitamin K than Whole-groat Buckwheat Flour.
• Both Whole-groat Buckwheat Flour and Baked Whole White Potatoes have similar amounts of Vitamin B3 per 100 kcal.
• Both Whole-groat Buckwheat Flour as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 kcal.

Comparing minerals per 100 calories for Buckwheat Flour vs Baked White Potatoes:

• Whole-groat Buckwheat Flour has 1.7 times more Iron, 2.6 times more Magnesium, 2.9 times more Manganese, 1.2 times more Phosphorus, 3.1 times more Selenium and 2.4 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3.4 times more Potassium and 24.6 times more Water than Whole-groat Buckwheat Flour.
• Both Whole-groat Buckwheat Flour and Baked Whole White Potatoes have similar amounts of Calcium and Copper per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Whole-groat Buckwheat Flour has 1.3 times more Omega 3, 4.9 times more Omega 6, 1.3 times more Fiber and 1.7 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.1 times more Sugars than Whole-groat Buckwheat Flour.
• Both Whole-groat Buckwheat Flour and Baked Whole White Potatoes have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Whole-groat Buckwheat Flour as well as Baked Whole White Potatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.