Comparing Nutrients in 1 kilogram Buckwheat Flour VS Roasted Sunflower Seeds

Macros Ratio

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

Macro Nutrients

	Buckwheat Flour	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	116% 3350kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	32% 31g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	21% 6.77g	163% 52g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	51.6% 8.77g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	543% 706g	185% 241g	130g per day for Men 19-50 years
Sugars	36% 26g	37.7% 27.3g	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	NA	g per day for Men 19-50 years
Fiber	263% 100g	292% 111g	38g per day for Men 19-50 years
Protein	225% 126g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Buckwheat Flour	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	348% 4.17mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	146% 1.9mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	384% 61.5mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	88% 4.4mg	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	448% 5.82mg	618% 8.04mg	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	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	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58.3% 70μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Buckwheat Flour	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	41% 410mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	572% 5.15mg	2033% 18.3mg	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	475% 38mg	8mg per day for Men 19-50 years
Magnesium	598% 2510mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	883% 20.3mg	917% 21mg	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	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	170% 5770mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	104% 57μg	1442% 793μg	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	481% 53mg	11mg per day for Men 19-50 years
Water	3% 112g	0.32% 12g	3700g per day for Men 19-50 years

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

• Whole-groat Buckwheat Flour has 3.9 times more Vitamin B1 and 2.6 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Vitamin B2, 16 times more Vitamin B5, 1.4 times more Vitamin B6, 4.4 times more Vitamin B9, more Vitamin C and 81.6 times more Vitamin E than Whole-groat Buckwheat Flour.
• Both Whole-groat Buckwheat Flour and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B3 per 1 kg.
• Both Whole-groat Buckwheat Flour as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Buckwheat Flour vs Roasted Sunflower Seeds:

• Whole-groat Buckwheat Flour has 1.9 times more Magnesium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.7 times more Calcium, 3.6 times more Copper, 3.4 times more Phosphorus, 1.5 times more Potassium, 13.9 times more Selenium and 1.7 times more Zinc than Whole-groat Buckwheat Flour.
• Both Whole-groat Buckwheat Flour and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Iron and Manganese per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Whole-groat Buckwheat Flour has 2.9 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.7 times more Energy, 16.1 times more Fat, 7.7 times more Saturated Fat, 37.4 times more Omega 6 and 1.5 times more Protein than Whole-groat Buckwheat Flour.
• Both Whole-groat Buckwheat Flour and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Omega 3, Sugars and Fiber per 1 kg.
• Both Whole-groat Buckwheat Flour as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.