Comparing Nutrients in 100 grams Frozen Roasted Potatoes with Salt VS Buckwheat Flour

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Buckwheat Flour	14%	8%	78%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Buckwheat Flour	Recommended Dietary Allowance
Energy	4.38% 127kcal	11.6% 335kcal	2900kcal per day for Men 19-50 years
Fat	1.87% 1.8g	3.2% 3.1g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	2.1% 0.68g	32g per day for Men 19-50 years
Omega 3	NA	4.44% 0.071g	1.6g per day for Men 19-50 years
Omega 6	NA	5.16% 0.88g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	54.3% 70.6g	130g per day for Men 19-50 years
Sugars	0.95% 0.69g	3.6% 2.6g	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	% 1.7g	g per day for Men 19-50 years
Fiber	6.84% 2.6g	26.3% 10g	38g per day for Men 19-50 years
Protein	3.96% 2.22g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Buckwheat Flour	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	34.8% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	38.4% 6.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.8% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	44.8% 0.58mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	50.3% 15μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	13.5% 54μg	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	1.9% 1.7mg	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	2.13% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.83% 7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Buckwheat Flour	Recommended Dietary Allowance
Calcium	1.5% 15mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	NA	57.2% 0.52mg	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	6.25% 0.5mg	50.8% 4.06mg	8mg per day for Men 19-50 years
Magnesium	NA	59.8% 251mg	420mg per day for Men 19-50 years
Manganese	NA	88.3% 2.03mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	99% 44.6μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	NA	48% 337mg	700mg per day for Men 19-50 years
Potassium	13.2% 450mg	17% 577mg	3400mg per day for Men 19-50 years
Selenium	NA	10.4% 5.7μg	55μg per day for Men 19-50 years
Sodium	20% 298mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	NA	28.4% 3.12mg	11mg per day for Men 19-50 years
Water	1.84% 68g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Buckwheat Flour per 100 g

Compare the macro and micronutrient content in 100 g of Frozen Roasted Potatoes with Salt versus 100 g of Buckwheat Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Frozen Roasted Potatoes with Salt vs Buckwheat Flour:

• Both Frozen Roasted Potatoes with Salt and Whole-groat Buckwheat Flour have similar amounts of vitamins per 100 g
• Both Frozen Roasted Potatoes with Salt as well as Whole-groat Buckwheat Flour have insufficient amounts of Vitamin C in 100 grams.

Comparing minerals per 100 grams for Frozen Roasted Potatoes with Salt vs Buckwheat Flour:

• 100 grams of Frozen Roasted Potatoes with Salt have 27.1 times more Sodium than Buckwheat Flour.
• While 100 g of Whole-groat Buckwheat Flour contain 2.7 times more Calcium, 8.1 times more Iron and 1.3 times more Potassium than Frozen Roasted Potatoes with Salt.
• 100 grams of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 g of Whole-groat Buckwheat Flour contain 2.6 times more Energy, 1.7 times more Fat, 4.1 times more Saturated Fat, 2.7 times more Carbohydrate, 3.8 times more Sugars, 3.8 times more Fiber and 5.7 times more Protein than Frozen Roasted Potatoes with Salt.