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

Macros Ratio

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

Macro Nutrients

	Oil Roasted Sunflower Seeds	Buckwheat Flour	Recommended Dietary Allowance
Energy	93% 2685kcal	52.4% 1520kcal	2900kcal per day for Men 19-50 years
Fat	240% 233g	14.5% 14g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	9.6% 3.07g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	913% 155g	23.4% 3.98g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	246% 320g	130g per day for Men 19-50 years
Sugars	19.5% 14g	16.3% 11.8g	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	0% 0g	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	% 3.36g	NA	g per day for Men 19-50 years
Sucrose	% 10.8g	% 7.7g	g per day for Men 19-50 years
Fiber	127% 48g	119% 45.4g	38g per day for Men 19-50 years
Protein	162% 91g	102% 57.2g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted 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	121% 1.45mg	158% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	66.3% 0.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	174% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	630% 31.5mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	203% 2.64mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	228% 68.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	265% 1061μg	61.2% 245μg	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	5.54% 5mg	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	1099% 165mg	9.68% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	26.5% 31.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Buckwheat Flour	Recommended Dietary Allowance
Calcium	39.5% 395mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	260% 2.34mg	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	243% 19.4mg	230% 18.4mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	271% 1139mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	400% 9.2mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	450% 202μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	738% 5166mg	218% 1529mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	77% 2617mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	47% 26μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	215% 23.6mg	129% 14mg	11mg per day for Men 19-50 years
Water	0.19% 7g	1.37% 50.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Buckwheat Flour per 1 lb

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

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

• 1 pound of Oil Roasted Sunflower Seeds has 1.5 times more Vitamin B2, 15.8 times more Vitamin B5, 1.4 times more Vitamin B6, 4.3 times more Vitamin B9 and 113.5 times more Vitamin E than Buckwheat Flour.
• While 1 lb of Whole-groat Buckwheat Flour contains 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.
• Both Oil Roasted Sunflower Seed Kernels as well as Whole-groat Buckwheat Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

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

• 1 pound of Oil Roasted Sunflower Seeds has 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 Buckwheat Flour.
• While 1 lb of Whole-groat Buckwheat Flour contains 2 times more Magnesium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Buckwheat Flour contain similar levels of Iron, Manganese and Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Sunflower Seeds has 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 Buckwheat Flour.
• While 1 lb of Whole-groat Buckwheat Flour contains 3.1 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Buckwheat Flour offer comparable quantities of Omega 3, Sugars and Fiber per one pound.