Comparing Nutrients in 100 calories Frozen Roasted Potatoes with Salt VS Boiled Buckwheat

Weight per 100 calories

• Frozen Roasted Potatoes with Salt: 78.7g
• Boiled Buckwheat: 109g

Frozen Roasted Potatoes with Salt have 1.4 times more energy per 100g than Boiled Buckwheat. It has average energy density when compared to other foods. Cooked Buckwheat Groats having average energy density.

Discover which food has more nutrients per 100 calories - Frozen Roasted Potatoes with Salt or Boiled Buckwheat?

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Boiled Buckwheat	14%	6%	80%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Boiled Buckwheat	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	0.69% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	NA	0.95% 0.015g	1.6g per day for Men 19-50 years
Omega 6	NA	1.1% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	0.75% 0.54g	1.35% 0.98g	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	0.15% 0.11g	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	% 0.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.43g	g per day for Men 19-50 years
Fiber	5.4% 2.05g	7.72% 2.93g	38g per day for Men 19-50 years
Protein	3.12% 1.75g	6.56% 3.67g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Boiled Buckwheat	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	3.62% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	3.26% 0.042mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	6.4% 1.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.8% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	6.44% 0.084mg	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	NA	3.8% 15.2μg	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	1.5% 1.34mg	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	0.65% 0.098mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.72% 2.07μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Boiled Buckwheat	Recommended Dietary Allowance
Calcium	1.2% 12mg	0.76% 7.6mg	1000mg per day for Men 19-50 years
Copper	NA	17.6% 0.16mg	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	4.92% 0.39mg	11% 0.87mg	8mg per day for Men 19-50 years
Magnesium	NA	13% 55.4mg	420mg per day for Men 19-50 years
Manganese	NA	19% 0.44mg	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	NA	11% 76mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	2.8% 96mg	3400mg per day for Men 19-50 years
Selenium	NA	4.35% 2.4μg	55μg per day for Men 19-50 years
Sodium	15.6% 235mg	0.29% 4.35mg	1500mg per day for Men 19-50 years
Zinc	NA	6.03% 0.66mg	11mg per day for Men 19-50 years
Water	1.45% 53.6g	2.22% 82.2g	3700g per day for Men 19-50 years

Frozen Roasted Potatoes With Salt VS Boiled Buckwheat Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Frozen Roasted Potatoes with Salt or Boiled Buckwheat?

Lets compare vitamin content per 100 calories of Frozen Roasted Potatoes with Salt vs Boiled Buckwheat:

• Both Frozen Roasted Potatoes with Salt and Cooked Buckwheat Groats have similar amounts of vitamins per 100 kcal
• Both Frozen Roasted Potatoes with Salt as well as Cooked Buckwheat Groats have insufficient amounts of Vitamin C in 100 calories.

Comparing minerals per 100 calories for Frozen Roasted Potatoes with Salt vs Boiled Buckwheat:

• 100 calories of Frozen Roasted Potatoes with Salt have 3.7 times more Potassium and 54 times more Sodium than Boiled Buckwheat.
• While 100 kcal of Cooked Buckwheat Groats contain 2.2 times more Iron and 1.5 times more Water than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt as well as Cooked Buckwheat Groats lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Cooked Buckwheat Groats contain 1.4 times more Fiber and 2.1 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Boiled Buckwheat offer comparable quantities of Energy and Carbohydrate per 100 calories.