Comparing Nutrients in 1 kilogram Buckwheat Flour VS Sunflower Seeds

Macros Ratio

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

Macro Nutrients

	Buckwheat Flour	Sunflower Seeds	Recommended Dietary Allowance
Energy	116% 3350kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	32% 31g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	21% 6.77g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	51.6% 8.77g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	543% 706g	154% 200g	130g per day for Men 19-50 years
Sugars	36% 26g	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	% 17g	% 25g	g per day for Men 19-50 years
Fiber	263% 100g	226% 86g	38g per day for Men 19-50 years
Protein	225% 126g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Buckwheat Flour	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	348% 4.17mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	146% 1.9mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	384% 61.5mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	88% 4.4mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	448% 5.82mg	1035% 13.5mg	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	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	21.3% 3.2mg	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58.3% 70μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Buckwheat Flour	Sunflower Seeds	Recommended Dietary Allowance
Calcium	41% 410mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	572% 5.15mg	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	508% 40.6mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	598% 2510mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	883% 20.3mg	848% 19.5mg	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	943% 6600mg	700mg per day for Men 19-50 years
Potassium	170% 5770mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	104% 57μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	284% 31mg	455% 50mg	11mg per day for Men 19-50 years
Water	3% 112g	1.28% 47.3g	3700g per day for Men 19-50 years

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

• Whole-groat Buckwheat Flour has more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.5 times more Vitamin B1, 1.9 times more Vitamin B2, 1.4 times more Vitamin B3, 2.6 times more Vitamin B5, 2.3 times more Vitamin B6, 4.2 times more Vitamin B9, more Vitamin C and 109.9 times more Vitamin E than Whole-groat Buckwheat Flour.
• Both Whole-groat Buckwheat Flour 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 Flour vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 1.9 times more Calcium, 3.5 times more Copper, 1.3 times more Iron, 1.3 times more Magnesium, 2 times more Phosphorus, 9.3 times more Selenium and 1.6 times more Zinc than Whole-groat Buckwheat Flour.
• Both Whole-groat Buckwheat Flour and Dried Sunflower Seed Kernels have similar amounts of Manganese and Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Whole-groat Buckwheat Flour has 3.5 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Energy, 16.6 times more Fat, 6.6 times more Saturated Fat, 26.3 times more Omega 6 and 1.6 times more Protein than Whole-groat Buckwheat Flour.
• Both Whole-groat Buckwheat Flour and Dried Sunflower Seed Kernels have similar amounts of Omega 3, Sugars and Fiber per 1 kg.
• Both Whole-groat Buckwheat Flour as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.