Comparing Nutrients in 1 kilogram Buckwheat Flour VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Buckwheat Flour	14%	8%	78%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Buckwheat Flour	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	116% 3350kcal	213% 6170kcal	2900kcal per day for Men 19-50 years
Fat	32% 31g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	21% 6.77g	146% 46.8g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	31.3% 0.5g	1.6g per day for Men 19-50 years
Omega 6	51.6% 8.77g	573% 97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	543% 706g	179% 233g	130g per day for Men 19-50 years
Sugars	36% 26g	145% 105g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 17g	% 105g	g per day for Men 19-50 years
Fiber	263% 100g	150% 57g	38g per day for Men 19-50 years
Protein	225% 126g	309% 173g	56g per day for Men 19-50 years

Vitamins

	Buckwheat Flour	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	348% 4.17mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	146% 1.9mg	125% 1.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	384% 61.5mg	422% 67.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	88% 4.4mg	234% 11.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	448% 5.82mg	423% 5.5mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	503% 151μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	135% 540μg	593% 2370μg	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	30% 27mg	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	21.3% 3.2mg	1526% 229mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58.3% 70μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Buckwheat Flour	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	41% 410mg	64% 640mg	1000mg per day for Men 19-50 years
Copper	572% 5.15mg	1774% 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	508% 40.6mg	515% 41.2mg	8mg per day for Men 19-50 years
Magnesium	598% 2510mg	740% 3110mg	420mg per day for Men 19-50 years
Manganese	883% 20.3mg	901% 20.7mg	2.3mg per day for Men 19-50 years
Molybdenum	991% 446μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	481% 3370mg	951% 6660mg	700mg per day for Men 19-50 years
Potassium	170% 5770mg	169% 5760mg	3400mg per day for Men 19-50 years
Selenium	104% 57μg	1898% 1044μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	284% 31mg	445% 49mg	11mg per day for Men 19-50 years
Water	3% 112g	0.17% 6.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Buckwheat Flour VS Sunflower Seed Butter per 1 kg

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

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

• 1 kilogram of Buckwheat Flour has 7.9 times more Vitamin B1 than Sunflower Seed Butter.
• While 1 kg of Sunflower Seed Butter no Salt contains 2.7 times more Vitamin B5, 4.4 times more Vitamin B9, more Vitamin C and 71.5 times more Vitamin E than Whole-groat Buckwheat Flour.
• Both Buckwheat Flour and Sunflower Seed Butter provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B6 per one kilogram.
• 1 kilogram of Buckwheat Flour have insufficient amounts of Vitamin C
• Both Whole-groat Buckwheat Flour as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kg of Sunflower Seed Butter no Salt contains 1.6 times more Calcium, 3.1 times more Copper, 2 times more Phosphorus, 18.3 times more Selenium and 1.6 times more Zinc than Whole-groat Buckwheat Flour.
• Both Buckwheat Flour and Sunflower Seed Butter contain similar levels of Iron, Magnesium, Manganese and Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Buckwheat Flour has 1.4 times more Omega 3, 3 times more Carbohydrate and 1.8 times more Fiber than Sunflower Seed Butter.
• While 1 kg of Sunflower Seed Butter no Salt contains 1.8 times more Energy, 17.8 times more Fat, 6.9 times more Saturated Fat, 11.1 times more Omega 6, 4.1 times more Sugars and 1.4 times more Protein than Whole-groat Buckwheat Flour.