Comparing Nutrients in 100 calories Sunflower Seed Butter VS Boiled Buckwheat

Weight per 100 calories

• Sunflower Seed Butter: 16g
• Boiled Buckwheat: 109g

Sunflower Seed Butter has 6.7 times more energy per 100g than Boiled Buckwheat. It has very high energy density when compared to other foods. Cooked Buckwheat Groats having average energy density.

Discover which food has more nutrients per 100 calories - Sunflower Seed Butter or Boiled Buckwheat?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Boiled Buckwheat	14%	6%	80%

Macro Nutrients

	Sunflower Seed Butter	Boiled Buckwheat	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.22% 8.95g	0.69% 0.67g	97g per day for Men 19-50 years
Saturated Fat	2.37% 0.76g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	0.51% 0.008g	0.95% 0.015g	1.6g per day for Men 19-50 years
Omega 6	9.3% 1.58g	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	2.9% 3.78g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	2.36% 1.7g	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	0% 0g	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	% 0g	% 0.22g	g per day for Men 19-50 years
Sucrose	% 1.7g	% 0.43g	g per day for Men 19-50 years
Fiber	2.43% 0.92g	7.72% 2.93g	38g per day for Men 19-50 years
Protein	5% 2.8g	6.56% 3.67g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Boiled Buckwheat	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.72% 0.009mg	3.62% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.03% 0.026mg	3.26% 0.042mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.83% 1.1mg	6.4% 1.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.8% 0.19mg	7.8% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.86% 0.089mg	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	9.6% 38.4μg	3.8% 15.2μg	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	0.49% 0.44mg	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	24.7% 3.7mg	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

	Sunflower Seed Butter	Boiled Buckwheat	Recommended Dietary Allowance
Calcium	1.04% 10.4mg	0.76% 7.6mg	1000mg per day for Men 19-50 years
Copper	28.8% 0.26mg	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	8.35% 0.67mg	11% 0.87mg	8mg per day for Men 19-50 years
Magnesium	12% 50.4mg	13% 55.4mg	420mg per day for Men 19-50 years
Manganese	14.6% 0.34mg	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	15.4% 108mg	11% 76mg	700mg per day for Men 19-50 years
Potassium	2.75% 93mg	2.8% 96mg	3400mg per day for Men 19-50 years
Selenium	30.8% 17μg	4.35% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.032% 0.49mg	0.29% 4.35mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	6.03% 0.66mg	11mg per day for Men 19-50 years
Water	0.003% 0.1g	2.22% 82.2g	3700g per day for Men 19-50 years

Sunflower Seed Butter VS Boiled Buckwheat Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Sunflower Seed Butter or Boiled Buckwheat?

Lets compare vitamin content per 100 calories of Sunflower Seed Butter vs Boiled Buckwheat:

• 100 calories of Sunflower Seed Butter have 2.5 times more Vitamin B9 and 37.9 times more Vitamin E than Boiled Buckwheat.
• While 100 kcal of Cooked Buckwheat Groats contain 5.1 times more Vitamin B1, 1.6 times more Vitamin B2 and 2.1 times more Vitamin B5 than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Boiled Buckwheat provide similar amounts of Vitamin B3 and Vitamin B6 per 100 calories.
• 100 calories of Sunflower Seed Butter have insufficient amounts of Vitamin B1
• 100 calories of Boiled Buckwheat have insufficient amounts of Vitamin E
• Both Sunflower Seed Butter no Salt as well as Cooked Buckwheat Groats have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Sunflower Seed Butter vs Boiled Buckwheat:

• 100 calories of Sunflower Seed Butter have 1.6 times more Copper, 1.4 times more Phosphorus and 7.1 times more Selenium than Boiled Buckwheat.
• While 100 kcal of Cooked Buckwheat Groats contain 1.3 times more Iron, 1.3 times more Manganese and 818.1 times more Water than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Boiled Buckwheat contain similar levels of Magnesium, Potassium and Zinc per 100 calories.
• Both Sunflower Seed Butter no Salt as well as Cooked Buckwheat Groats lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Sunflower Seed Butter have 13.3 times more Fat, 5.2 times more Saturated Fat, 8.3 times more Omega 6 and 1.7 times more Sugars than Boiled Buckwheat.
• While 100 kcal of Cooked Buckwheat Groats contain 5.7 times more Carbohydrate, 3.2 times more Fiber and 1.3 times more Protein than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Boiled Buckwheat offer comparable quantities of Energy per 100 calories.
• 100 calories of Boiled Buckwheat provide inadequate amounts of Omega 6
• Both Sunflower Seed Butter no Salt as well as Cooked Buckwheat Groats provide inadequate amounts of Omega 3 in 100 calories.