Comparing Nutrients in 500 calories BuckwheatVS Oil Roasted Sunflower Seeds
Weight per 500 calories
Buckwheat
146g
Oil Roasted Sunflower Seeds
84.5g
Oil Roasted Sunflower Seed Kernels have 1.7 times more energy per unit of mass than Buckwheat, which is very high in comparison to other foods. Buckwheat having high energy density.
Discover which food has more nutrients per 500 calories - Buckwheat or Oil Roasted Sunflower Seeds?
Buckwheat VS Oil Roasted Sunflower Seeds Nutrients Per 500 Kcal
Discover which food has more nutrients per 500 calories - Buckwheat or Oil Roasted Sunflower Seeds?
Lets compare vitamin content per 500 calories of Buckwheat vs Oil Roasted Sunflower Seeds:
500 calories of Buckwheat have 2.6 times more Vitamin B2 and 2.9 times more Vitamin B3 than Oil Roasted Sunflower Seeds.
While 500 kcal of Oil Roasted Sunflower Seed Kernels contain 1.8 times more Vitamin B1, 3.3 times more Vitamin B5, 2.2 times more Vitamin B6 and 4.5 times more Vitamin B9 than Buckwheat.
Both Buckwheat as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.
Comparing minerals per 500 calories for Buckwheat vs Oil Roasted Sunflower Seeds:
500 calories of Buckwheat have 3.1 times more Magnesium and 1.6 times more Potassium than Oil Roasted Sunflower Seeds.
While 500 kcal of Oil Roasted Sunflower Seed Kernels contain 1.9 times more Phosphorus, 5.5 times more Selenium and 1.3 times more Zinc than Buckwheat.
Both Buckwheat and Oil Roasted Sunflower Seeds contain similar levels of Copper, Iron and Manganese per 500 calories.
Both Buckwheat as well as Oil Roasted Sunflower Seed Kernels lack sufficient amounts of Calcium in 500 calories.
Comparison of macro-nutrients per 500 calories:
500 calories of Buckwheat have 5.4 times more Carbohydrate and 1.6 times more Fiber than Oil Roasted Sunflower Seeds.
While 500 kcal of Oil Roasted Sunflower Seed Kernels contain 8.7 times more Fat, 5.5 times more Saturated Fat and 20.6 times more Omega 6 than Buckwheat.
Both Buckwheat and Oil Roasted Sunflower Seeds offer comparable quantities of Energy and Protein per 500 calories.
500 calories of Buckwheat provide inadequate amounts of Omega 6
Both Buckwheat as well as Oil Roasted Sunflower Seed Kernels provide inadequate amounts of Omega 3 in 500 calories.