Comparing Nutrients in 100 grams Baked White Potatoes VS Buckwheat Flour

Macros Ratio

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

Macro Nutrients

	Baked White Potatoes	Buckwheat Flour	Recommended Dietary Allowance
Energy	3.17% 92kcal	11.6% 335kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	3.2% 3.1g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.04g	2.1% 0.68g	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	4.44% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	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	16.2% 21g	54.3% 70.6g	130g per day for Men 19-50 years
Sugars	2.1% 1.53g	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	0.5% 0.36g	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	% 0.63g	NA	g per day for Men 19-50 years
Sucrose	% 0.4g	% 1.7g	g per day for Men 19-50 years
Fiber	5.53% 2.1g	26.3% 10g	38g per day for Men 19-50 years
Protein	3.75% 2.1g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Buckwheat Flour	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	34.8% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.3% 0.043mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.55% 1.53mg	38.4% 6.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.66% 0.38mg	8.8% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.2% 0.21mg	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	9.5% 38μg	13.5% 54μg	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	14% 12.6mg	0% 0mg	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	0.27% 0.04mg	2.13% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	5.83% 7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Buckwheat Flour	Recommended Dietary Allowance
Calcium	1% 10mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	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	8% 0.64mg	50.8% 4.06mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	59.8% 251mg	420mg per day for Men 19-50 years
Manganese	8.2% 0.19mg	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	10.7% 75mg	48% 337mg	700mg per day for Men 19-50 years
Potassium	16% 544mg	17% 577mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	10.4% 5.7μg	55μg per day for Men 19-50 years
Sodium	0.47% 7mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	3.2% 0.35mg	28.4% 3.12mg	11mg per day for Men 19-50 years
Water	2.04% 75.4g	0.3% 11g	3700g per day for Men 19-50 years

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

• Baked Whole White Potatoes have more Vitamin C than Whole-groat Buckwheat Flour.
• While Whole-groat Buckwheat Flour contains 8.7 times more Vitamin B1, 4.4 times more Vitamin B2, 4 times more Vitamin B3, 2.8 times more Vitamin B6, 1.4 times more Vitamin B9, 8 times more Vitamin E and 2.6 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Whole-groat Buckwheat Flour have similar amounts of Vitamin B5 per 100 g.
• Both Baked Whole White Potatoes as well as Whole-groat Buckwheat Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

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

• Baked Whole White Potatoes have 6.8 times more Water than Whole-groat Buckwheat Flour.
• While Whole-groat Buckwheat Flour contains 4.1 times more Calcium, 4.1 times more Copper, 6.3 times more Iron, 9.3 times more Magnesium, 10.7 times more Manganese, 4.5 times more Phosphorus, 11.4 times more Selenium and 8.9 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Whole-groat Buckwheat Flour have similar amounts of Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Whole-groat Buckwheat Flour contains 3.6 times more Energy, 20.7 times more Fat, 16.9 times more Saturated Fat, 4.7 times more Omega 3, 17.9 times more Omega 6, 3.3 times more Carbohydrate, 1.7 times more Sugars, 4.8 times more Fiber and 6 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Whole-groat Buckwheat Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.