Comparing Nutrients in 1 kilogram Toasted Sunflower Seeds VS Buckwheat Flour

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Buckwheat Flour	14%	8%	78%

Macro Nutrients

	Toasted Sunflower Seeds	Buckwheat Flour	Recommended Dietary Allowance
Energy	213% 6190kcal	116% 3350kcal	2900kcal per day for Men 19-50 years
Fat	586% 568g	32% 31g	97g per day for Men 19-50 years
Saturated Fat	186% 59.5g	21% 6.77g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	44.4% 0.71g	1.6g per day for Men 19-50 years
Omega 6	2199% 374g	51.6% 8.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	158% 206g	543% 706g	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	% 17g	g per day for Men 19-50 years
Fiber	303% 115g	263% 100g	38g per day for Men 19-50 years
Protein	307% 172g	225% 126g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Buckwheat Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	271% 3.25mg	348% 4.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	146% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	262% 42mg	384% 61.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1412% 70.6mg	88% 4.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	619% 8.05mg	448% 5.82mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	503% 151μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	595% 2380μg	135% 540μg	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	15.6% 14mg	0% 0mg	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	21.3% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	58.3% 70μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Buckwheat Flour	Recommended Dietary Allowance
Calcium	57% 570mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	2038% 18.3mg	572% 5.15mg	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	851% 68mg	508% 40.6mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	598% 2510mg	420mg per day for Men 19-50 years
Manganese	919% 21mg	883% 20.3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	991% 446μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	1654% 11580mg	481% 3370mg	700mg per day for Men 19-50 years
Potassium	144% 4910mg	170% 5770mg	3400mg per day for Men 19-50 years
Selenium	NA	104% 57μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	482% 53mg	284% 31mg	11mg per day for Men 19-50 years
Water	0.27% 10g	3% 112g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Buckwheat Flour per 1 kg

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

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

• 1 kilogram of Toasted Sunflower Seeds has 1.5 times more Vitamin B2, 16 times more Vitamin B5, 1.4 times more Vitamin B6 and 4.4 times more Vitamin B9 than Buckwheat Flour.
• While 1 kg of Whole-groat Buckwheat Flour contains 1.3 times more Vitamin B1 and 1.5 times more Vitamin B3 than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt as well as Whole-groat Buckwheat Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

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

• 1 kilogram of Toasted Sunflower Seeds has 1.4 times more Calcium, 3.6 times more Copper, 1.7 times more Iron, 3.4 times more Phosphorus and 1.7 times more Zinc than Buckwheat Flour.
• While 1 kg of Whole-groat Buckwheat Flour contains 1.9 times more Magnesium than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Buckwheat Flour contain similar levels of Manganese and Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Toasted Sunflower Seeds has 1.8 times more Energy, 18.3 times more Fat, 8.8 times more Saturated Fat, 42.6 times more Omega 6 and 1.4 times more Protein than Buckwheat Flour.
• While 1 kg of Whole-groat Buckwheat Flour contains 3.4 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Buckwheat Flour offer comparable quantities of Omega 3 and Fiber per one kilogram.