Comparing Nutrients in 14 ounces Roasted Sunflower Seeds VS Buckwheat

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Buckwheat	14%	8%	78%

Macro Nutrients

	Roasted Sunflower Seeds	Buckwheat	Recommended Dietary Allowance
Energy	79.7% 2310kcal	47% 1361kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	14% 13.5g	97g per day for Men 19-50 years
Saturated Fat	64.7% 20.7g	9.2% 2.94g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	19.3% 0.31g	1.6g per day for Men 19-50 years
Omega 6	765% 130g	22.4% 3.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.5% 96g	218% 284g	130g per day for Men 19-50 years
Sugars	15% 11g	NA	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	116% 44g	104% 39.7g	38g per day for Men 19-50 years
Protein	137% 76.7g	94% 52.6g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Buckwheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	33.4% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	130% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	175% 28mg	174% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	559% 28mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	245% 3.2mg	64% 0.83mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	246% 74μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	235% 941μg	29.8% 119μg	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	6.17% 5.56mg	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	691% 104mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Buckwheat	Recommended Dietary Allowance
Calcium	27.8% 278mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	807% 7.26mg	485% 4.37mg	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	189% 15mg	109% 8.73mg	8mg per day for Men 19-50 years
Magnesium	122% 512mg	218% 917mg	420mg per day for Men 19-50 years
Manganese	364% 8.37mg	224% 5.16mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	487% 219μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	655% 4584mg	197% 1377mg	700mg per day for Men 19-50 years
Potassium	99% 3374mg	53.7% 1826mg	3400mg per day for Men 19-50 years
Selenium	572% 315μg	60% 33μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	191% 21mg	86.6% 9.53mg	11mg per day for Men 19-50 years
Water	0.13% 4.76g	1.05% 38.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Buckwheat per 14 oz

Compare the macro and micronutrient content in 14 oz of Roasted Sunflower Seeds versus 14 oz of Buckwheat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Roasted Sunflower Seeds vs Buckwheat:

• 14 ounces of Roasted Sunflower Seeds have 5.7 times more Vitamin B5, 3.8 times more Vitamin B6 and 7.9 times more Vitamin B9 than Buckwheat.
• While 14 oz of Buckwheat contain 1.7 times more Vitamin B2 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Buckwheat provide similar amounts of Vitamin B1 and Vitamin B3 per 14 ounces.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Buckwheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Roasted Sunflower Seeds vs Buckwheat:

• 14 ounces of Roasted Sunflower Seeds have 3.9 times more Calcium, 1.7 times more Copper, 1.7 times more Iron, 1.6 times more Manganese, 3.3 times more Phosphorus, 1.8 times more Potassium, 9.6 times more Selenium and 2.2 times more Zinc than Buckwheat.
• While 14 oz of Buckwheat contain 1.8 times more Magnesium than Dry Roasted Sunflower Seed Kernels no Salt.
• 14 ounces of Buckwheat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Roasted Sunflower Seeds have 1.7 times more Energy, 14.6 times more Fat, 7 times more Saturated Fat, 34.1 times more Omega 6 and 1.5 times more Protein than Buckwheat.
• While 14 oz of Buckwheat contain 3 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Buckwheat offer comparable quantities of Omega 3 and Fiber per 14 ounces.