Comparing Nutrients in 1 pound Sunflower Seeds VS Boiled Buckwheat

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Boiled Buckwheat	14%	6%	80%

Macro Nutrients

	Sunflower Seeds	Boiled Buckwheat	Recommended Dietary Allowance
Energy	91% 2649kcal	14.4% 417kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	4.64% 0.79g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.8% 91g	69.6% 90g	130g per day for Men 19-50 years
Sugars	16.4% 12g	5.63% 4.1g	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	0.63% 0.45g	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	% 0.91g	g per day for Men 19-50 years
Sucrose	% 11.3g	% 1.8g	g per day for Men 19-50 years
Fiber	103% 39g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	168% 94g	27.4% 15.3g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Boiled Buckwheat	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	13.6% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	26.6% 4.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	32.6% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	257% 1030μg	16% 63.5μg	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	7.06% 6.35mg	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	1064% 160mg	2.72% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	7.2% 8.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Boiled Buckwheat	Recommended Dietary Allowance
Calcium	35.4% 354mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	73.6% 0.66mg	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	298% 24mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	55% 231mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	79.5% 1.83mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	428% 2994mg	45.4% 318mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	11.7% 399mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	18% 9.98μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	25% 2.77mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	9.27% 343g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 37 times more Vitamin B1, 9.1 times more Vitamin B2, 8.9 times more Vitamin B3, 3.1 times more Vitamin B5, 17.5 times more Vitamin B6, 16.2 times more Vitamin B9, more Vitamin C and 390.8 times more Vitamin E than Cooked Buckwheat Groats.
• While Cooked Buckwheat Groats contain more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Cooked Buckwheat Groats have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Dried Sunflower Seed Kernels have 11.1 times more Calcium, 12.3 times more Copper, 6.6 times more Iron, 6.4 times more Magnesium, 4.8 times more Manganese, 9.4 times more Phosphorus, 7.3 times more Potassium, 24.1 times more Selenium and 8.2 times more Zinc than Cooked Buckwheat Groats.
• While Cooked Buckwheat Groats contain 16 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 6.3 times more Energy, 83 times more Fat, 33.2 times more Saturated Fat, 4.3 times more Omega 3, 132.5 times more Omega 6, 2.9 times more Sugars, 3.2 times more Fiber and 6.1 times more Protein than Cooked Buckwheat Groats.
• Both Dried Sunflower Seed Kernels and Cooked Buckwheat Groats have similar amounts of Carbohydrate per 1 lb.
• Both Dried Sunflower Seed Kernels as well as Cooked Buckwheat Groats have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.