Comparing Nutrients in 1 kilogram Buckwheat VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Buckwheat	14%	8%	78%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Buckwheat	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	118% 3430kcal	112% 3260kcal	2900kcal per day for Men 19-50 years
Fat	35% 34g	16.6% 16g	97g per day for Men 19-50 years
Saturated Fat	23% 7.4g	4.3% 1.38g	32g per day for Men 19-50 years
Omega 3	48.8% 0.78g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	56.5% 9.6g	51% 8.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	550% 715g	276% 358g	130g per day for Men 19-50 years
Sugars	NA	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	263% 100g	137% 52g	38g per day for Men 19-50 years
Protein	237% 133g	858% 481g	56g per day for Men 19-50 years

Vitamins

	Buckwheat	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	84% 1mg	2656% 32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	327% 4.25mg	205% 2.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	439% 70.2mg	457% 73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	246% 12.3mg	1320% 66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	579% 7.53mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	620% 186μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	75% 300μg	555% 2220μg	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% 0mg	14.4% 13mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Buckwheat	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	18% 180mg	114% 1140mg	1000mg per day for Men 19-50 years
Copper	1222% 11mg	1903% 17mg	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	275% 22mg	828% 66.2mg	8mg per day for Men 19-50 years
Magnesium	550% 2310mg	824% 3460mg	420mg per day for Men 19-50 years
Manganese	565% 13mg	859% 19.8mg	2.3mg per day for Men 19-50 years
Molybdenum	1227% 552μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	496% 3470mg	984% 6890mg	700mg per day for Men 19-50 years
Potassium	135% 4600mg	19.7% 670mg	3400mg per day for Men 19-50 years
Selenium	151% 83μg	1058% 582μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	218% 24mg	450% 49.5mg	11mg per day for Men 19-50 years
Water	2.64% 98g	2% 74.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Buckwheat VS Sunflower Seed Flour per 1 kg

Compare the macro and micronutrient content in 1 kg of Buckwheat versus 1 kg of Sunflower Seed Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Buckwheat vs Sunflower Seed Flour:

• 1 kilogram of Buckwheat has 1.6 times more Vitamin B2 than Sunflower Seed Flour.
• While 1 kg of Partially Defatted Sunflower Seed Flour contains 31.6 times more Vitamin B1, 5.4 times more Vitamin B5, 3.6 times more Vitamin B6 and 7.4 times more Vitamin B9 than Buckwheat.
• Both Buckwheat and Sunflower Seed Flour provide similar amounts of Vitamin B3 per one kilogram.
• Both Buckwheat as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Buckwheat vs Sunflower Seed Flour:

• 1 kilogram of Buckwheat has 6.9 times more Potassium than Sunflower Seed Flour.
• While 1 kg of Partially Defatted Sunflower Seed Flour contains 6.3 times more Calcium, 1.6 times more Copper, 3 times more Iron, 1.5 times more Magnesium, 1.5 times more Manganese, 2 times more Phosphorus, 7 times more Selenium and 2.1 times more Zinc than Buckwheat.
• 1 kilogram of Buckwheat lack sufficient amounts of Calcium
• 1 kilogram of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Buckwheat has 2.1 times more Fat, 5.4 times more Saturated Fat, 39 times more Omega 3, 2 times more Carbohydrate and 1.9 times more Fiber than Sunflower Seed Flour.
• While 1 kg of Partially Defatted Sunflower Seed Flour contains 3.6 times more Protein than Buckwheat.
• Both Buckwheat and Sunflower Seed Flour offer comparable quantities of Energy and Omega 6 per one kilogram.
• 1 kilogram of Sunflower Seed Flour provide inadequate amounts of Omega 3