Comparing Nutrients in 100 grams Pancakes, buckwheat, dry mix, incomplete VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Pancakes, buckwheat, dry mix, incomplete	12%	7%	81%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Pancakes, buckwheat, dry mix, incomplete	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	11.7% 340kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.7g	1.87% 1.8g	97g per day for Men 19-50 years
Saturated Fat	1.37% 0.44g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	3.38% 0.054g	NA	1.6g per day for Men 19-50 years
Omega 6	5.56% 0.95g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55% 71.3g	20% 26g	130g per day for Men 19-50 years
Sugars	9.94% 7.2g	0.95% 0.69g	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	NA	g per day for Men 19-50 years
Fiber	22.4% 8.5g	6.84% 2.6g	38g per day for Men 19-50 years
Protein	19.5% 11g	3.96% 2.22g	56g per day for Men 19-50 years

Vitamins

	Pancakes, buckwheat, dry mix, incomplete	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.6% 4.1mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.3% 0.42mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.7% 0.44mg	NA	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	13.3% 53μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.9% 1.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.2% 0.48mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pancakes, buckwheat, dry mix, incomplete	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	47.6% 476mg	1.5% 15mg	1000mg per day for Men 19-50 years
Copper	46% 0.42mg	NA	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	59% 4.73mg	6.25% 0.5mg	8mg per day for Men 19-50 years
Magnesium	45.2% 190mg	NA	420mg per day for Men 19-50 years
Manganese	72% 1.66mg	NA	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	130% 913mg	NA	700mg per day for Men 19-50 years
Potassium	9.3% 316mg	13.2% 450mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	NA	55μg per day for Men 19-50 years
Sodium	45.6% 684mg	20% 298mg	1500mg per day for Men 19-50 years
Zinc	23% 2.55mg	NA	11mg per day for Men 19-50 years
Water	0.25% 9.1g	1.84% 68g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Pancakes, buckwheat, dry mix, incomplete vs Frozen Roasted Potatoes with Salt:

• Frozen Roasted Potatoes with Salt contain more Vitamin C than Pancakes, buckwheat, dry mix, incomplete.

Comparing minerals per 100 grams for Pancakes, buckwheat, dry mix, incomplete vs Frozen Roasted Potatoes with Salt:

• Pancakes, buckwheat, dry mix, incomplete have 31.7 times more Calcium, 9.5 times more Iron and 2.3 times more Sodium than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 1.4 times more Potassium and 7.5 times more Water than Pancakes, buckwheat, dry mix, incomplete.

Comparison of macro-nutrients per 100 grams:

• Pancakes, buckwheat, dry mix, incomplete have 2.7 times more Energy, 1.5 times more Fat, 2.6 times more Saturated Fat, 2.7 times more Carbohydrate, 10.4 times more Sugars, 3.3 times more Fiber and 4.9 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Pancakes, buckwheat, dry mix, incomplete as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.