Comparing Nutrients in 1 kilogram Buckwheat Flour VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Buckwheat Flour	14%	8%	78%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Buckwheat Flour	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	116% 3350kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	32% 31g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	21% 6.77g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	51.6% 8.77g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	543% 706g	176% 229g	130g per day for Men 19-50 years
Sugars	36% 26g	43% 31g	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	% 7.4g	g per day for Men 19-50 years
Sucrose	% 17g	% 23.7g	g per day for Men 19-50 years
Fiber	263% 100g	279% 106g	38g per day for Men 19-50 years
Protein	225% 126g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Buckwheat Flour	Oil 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	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	146% 1.9mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	384% 61.5mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	88% 4.4mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	448% 5.82mg	609% 7.9mg	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	585% 2340μg	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	12.2% 11mg	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	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58.3% 70μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Buckwheat Flour	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	41% 410mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	572% 5.15mg	2004% 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	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	598% 2510mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	883% 20.3mg	904% 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	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	170% 5770mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	104% 57μg	1422% 782μg	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	474% 52mg	11mg per day for Men 19-50 years
Water	3% 112g	0.42% 15.4g	3700g per day for Men 19-50 years

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

• Whole-groat Buckwheat Flour has 1.3 times more Vitamin B1, 1.5 times more Vitamin B3 and 2.3 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.5 times more Vitamin B2, 15.8 times more Vitamin B5, 1.4 times more Vitamin B6, 4.3 times more Vitamin B9, more Vitamin C and 113.5 times more Vitamin E than Whole-groat Buckwheat Flour.
• Both Whole-groat Buckwheat Flour as well as Oil Roasted 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 Oil Roasted Sunflower Seeds:

• Whole-groat Buckwheat Flour has 2 times more Magnesium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.1 times more Calcium, 3.5 times more Copper, 3.4 times more Phosphorus, 13.7 times more Selenium and 1.7 times more Zinc than Whole-groat Buckwheat Flour.
• Both Whole-groat Buckwheat Flour and Oil Roasted Sunflower Seed Kernels have similar amounts of Iron, Manganese and Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Whole-groat Buckwheat Flour has 3.1 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.8 times more Energy, 16.5 times more Fat, 10.4 times more Saturated Fat, 39 times more Omega 6 and 1.6 times more Protein than Whole-groat Buckwheat Flour.
• Both Whole-groat Buckwheat Flour and Oil Roasted Sunflower Seed Kernels have similar amounts of Omega 3, Sugars and Fiber per 1 kg.
• Both Whole-groat Buckwheat Flour as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.