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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Boiled Buckwheat	14%	6%	80%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Boiled Buckwheat	Recommended Dietary Allowance
Energy	93% 2685kcal	14.4% 417kcal	2900kcal per day for Men 19-50 years
Fat	240% 233g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	913% 155g	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	80% 104g	69.6% 90g	130g per day for Men 19-50 years
Sugars	19.5% 14g	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	0% 0g	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	% 3.36g	% 0.91g	g per day for Men 19-50 years
Sucrose	% 10.8g	% 1.8g	g per day for Men 19-50 years
Fiber	127% 48g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	162% 91g	27.4% 15.3g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Boiled Buckwheat	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	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	13.6% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	26.6% 4.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	630% 31.5mg	32.6% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	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	265% 1061μg	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	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	2.72% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	7.2% 8.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Boiled Buckwheat	Recommended Dietary Allowance
Calcium	39.5% 395mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	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	243% 19.4mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	55% 231mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	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	738% 5166mg	45.4% 318mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	11.7% 399mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	18% 9.98μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	215% 23.6mg	25% 2.77mg	11mg per day for Men 19-50 years
Water	0.19% 7g	9.27% 343g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels have 8 times more Vitamin B1, 7.2 times more Vitamin B2, 4.4 times more Vitamin B3, 19.3 times more Vitamin B5, 10.3 times more Vitamin B6, 16.7 times more Vitamin B9, more Vitamin C, 403.7 times more Vitamin E and 1.6 times more Vitamin K than Cooked Buckwheat Groats.
• Both Oil Roasted 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 Oil Roasted Sunflower Seeds vs Boiled Buckwheat:

• Oil Roasted Sunflower Seed Kernels have 12.4 times more Calcium, 12.4 times more Copper, 5.4 times more Iron, 2.5 times more Magnesium, 5.2 times more Manganese, 16.3 times more Phosphorus, 5.5 times more Potassium, 35.5 times more Selenium and 8.5 times more Zinc than Cooked Buckwheat Groats.
• While Cooked Buckwheat Groats contain 49.1 times more Water than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• Oil Roasted Sunflower Seed Kernels have 6.4 times more Energy, 82.7 times more Fat, 52.7 times more Saturated Fat, 5.8 times more Omega 3, 196.6 times more Omega 6, 3.5 times more Sugars, 3.9 times more Fiber and 5.9 times more Protein than Cooked Buckwheat Groats.
• Both Oil Roasted Sunflower Seed Kernels and Cooked Buckwheat Groats have similar amounts of Carbohydrate per 1 lb.
• Both Oil Roasted Sunflower Seed Kernels as well as Cooked Buckwheat Groats have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.