Comparing Nutrients in 300 calories Buckwheat Flour VS Sunflower Seeds

Weight per 300 calories

• Buckwheat Flour: 89.6g
• Sunflower Seeds: 51.4g

Dried Sunflower Seed Kernels have 1.7 times more energy per unit of mass than Whole-groat Buckwheat Flour, which is very high in comparison to other foods. Buckwheat Flour having high energy density.

Which food has more nutrients per 300 calories - Buckwheat Flour or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Buckwheat Flour	14%	8%	78%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Buckwheat Flour	Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.86% 2.78g	27.3% 26.4g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	7.15% 2.3g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	4.6% 0.79g	69.7% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.6% 63.2g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	3.2% 2.33g	1.86% 1.35g	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	% 1.52g	% 1.3g	g per day for Men 19-50 years
Fiber	23.6% 8.96g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	20% 11.3g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Buckwheat Flour	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.17% 1.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.4% 5.5mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.39mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	53% 0.69mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	45% 13.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12% 48.4μg	29% 117μg	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	0.8% 0.72mg	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	1.9% 0.29mg	120% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.22% 6.27μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Buckwheat Flour	Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.67% 36.7mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	51.2% 0.46mg	103% 0.92mg	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	45.4% 3.64mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	53.5% 225mg	39.8% 167mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	43.6% 1mg	2.3mg per day for Men 19-50 years
Molybdenum	88.8% 40μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	43% 302mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	15% 517mg	9.75% 331mg	3400mg per day for Men 19-50 years
Selenium	9.3% 5.1μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.85mg	0.31% 4.62mg	1500mg per day for Men 19-50 years
Zinc	25.4% 2.8mg	23.3% 2.57mg	11mg per day for Men 19-50 years
Water	0.27% 10g	0.066% 2.43g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Buckwheat Flour vs Sunflower Seeds:

• Whole-groat Buckwheat Flour has 1.3 times more Vitamin B3 and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2 times more Vitamin B1, 1.5 times more Vitamin B5, 1.3 times more Vitamin B6, 2.4 times more Vitamin B9 and 63 times more Vitamin E than Whole-groat Buckwheat Flour.
• Both Whole-groat Buckwheat Flour and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 per 300 kcal.
• Both Whole-groat Buckwheat Flour as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Buckwheat Flour vs Sunflower Seeds:

• Whole-groat Buckwheat Flour has 1.3 times more Iron, 1.3 times more Magnesium, 1.8 times more Manganese and 1.6 times more Potassium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2 times more Copper and 5.3 times more Selenium than Whole-groat Buckwheat Flour.
• Both Whole-groat Buckwheat Flour and Dried Sunflower Seed Kernels have similar amounts of Calcium, Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Whole-groat Buckwheat Flour has 2.1 times more Omega 3, 6.2 times more Carbohydrate, 1.7 times more Sugars and 2 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 9.5 times more Fat, 3.8 times more Saturated Fat and 15.1 times more Omega 6 than Whole-groat Buckwheat Flour.
• Both Whole-groat Buckwheat Flour and Dried Sunflower Seed Kernels have similar amounts of Energy and Protein per 300 kcal.
• Both Whole-groat Buckwheat Flour as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.