Comparing Nutrients in 1 kilogram Buckwheat VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Buckwheat	14%	8%	78%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Buckwheat	Sunflower Seeds	Recommended Dietary Allowance
Energy	118% 3430kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	35% 34g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	23% 7.4g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	48.8% 0.78g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	56.5% 9.6g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	550% 715g	154% 200g	130g per day for Men 19-50 years
Sugars	NA	36% 26g	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	% 25g	g per day for Men 19-50 years
Fiber	263% 100g	226% 86g	38g per day for Men 19-50 years
Protein	237% 133g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Buckwheat	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	84% 1mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	327% 4.25mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	439% 70.2mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	246% 12.3mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	1035% 13.5mg	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	568% 2270μg	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	15.6% 14mg	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	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Buckwheat	Sunflower Seeds	Recommended Dietary Allowance
Calcium	18% 180mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	1222% 11mg	2000% 18mg	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	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	550% 2310mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	565% 13mg	848% 19.5mg	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	943% 6600mg	700mg per day for Men 19-50 years
Potassium	135% 4600mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	151% 83μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	218% 24mg	455% 50mg	11mg per day for Men 19-50 years
Water	2.64% 98g	1.28% 47.3g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels contain 14.7 times more Vitamin B1, 6.4 times more Vitamin B6, 7.6 times more Vitamin B9 and more Vitamin C than Buckwheat.
• Both Buckwheat and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B5 per 1 kg.
• Both Buckwheat as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Buckwheat vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 4.3 times more Calcium, 1.6 times more Copper, 2.4 times more Iron, 1.4 times more Magnesium, 1.5 times more Manganese, 1.9 times more Phosphorus, 1.4 times more Potassium, 6.4 times more Selenium and 2.1 times more Zinc than Buckwheat.

Comparison of macro-nutrients per 1 kilogram:

• Buckwheat has 1.3 times more Omega 3 and 3.6 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Energy, 15.1 times more Fat, 6 times more Saturated Fat, 24 times more Omega 6 and 1.6 times more Protein than Buckwheat.
• Both Buckwheat and Dried Sunflower Seed Kernels have similar amounts of Fiber per 1 kg.
• Both Buckwheat as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.