Comparing Nutrients in 1 pound Buckwheat VS Toasted Sunflower Seeds

Macros Ratio

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

Macro Nutrients

	Buckwheat	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	53.6% 1556kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.4g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	10.5% 3.36g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	25.6% 4.36g	998% 170g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	249% 324g	72% 93g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	g per day for Men 19-50 years
Fiber	119% 45.4g	137% 52g	38g per day for Men 19-50 years
Protein	107% 60g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Buckwheat	Toasted 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	38% 0.46mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	148% 1.93mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	199% 32mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	112% 5.58mg	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.3% 0.95mg	281% 3.65mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	281% 84.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	34% 136μg	270% 1080μg	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	7.06% 6.35mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Buckwheat	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	924% 8.3mg	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	125% 9.98mg	386% 31mg	8mg per day for Men 19-50 years
Magnesium	249% 1048mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	256% 5.9mg	417% 9.6mg	2.3mg per day for Men 19-50 years
Molybdenum	556% 250μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	225% 1574mg	750% 5253mg	700mg per day for Men 19-50 years
Potassium	61.4% 2087mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	68.5% 37.6μg	NA	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	99% 11mg	219% 24mg	11mg per day for Men 19-50 years
Water	1.2% 44.2g	0.12% 4.54g	3700g per day for Men 19-50 years

Nutrient Comparison: Buckwheat VS Toasted Sunflower Seeds per 1 lb

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

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

• 1 pound of Buckwheat has 1.5 times more Vitamin B2 and 1.7 times more Vitamin B3 than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 3.2 times more Vitamin B1, 5.7 times more Vitamin B5, 3.8 times more Vitamin B6 and 7.9 times more Vitamin B9 than Buckwheat.
• Both Buckwheat as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Buckwheat vs Toasted Sunflower Seeds:

• 1 pound of Buckwheat has 1.8 times more Magnesium than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 3.2 times more Calcium, 1.7 times more Copper, 3.1 times more Iron, 1.6 times more Manganese, 3.3 times more Phosphorus and 2.2 times more Zinc than Buckwheat.
• Both Buckwheat and Toasted Sunflower Seeds contain similar levels of Potassium per one pound.
• 1 pound of Buckwheat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Buckwheat has 3.5 times more Carbohydrate than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 1.8 times more Energy, 16.7 times more Fat, 8 times more Saturated Fat, 38.9 times more Omega 6 and 1.3 times more Protein than Buckwheat.
• Both Buckwheat and Toasted Sunflower Seeds offer comparable quantities of Omega 3 and Fiber per one pound.