Comparing Nutrients in 500 calories Buckwheat Flour VS Roasted Sunflower Seeds

Weight per 500 calories

• Buckwheat Flour: 149g
• Roasted Sunflower Seeds: 86g

Dry Roasted Sunflower Seed Kernels no Salt 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 500 calories - Buckwheat Flour or Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Buckwheat Flour	14%	8%	78%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Buckwheat Flour	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.77% 4.63g	44% 42.8g	97g per day for Men 19-50 years
Saturated Fat	3.16% 1g	14% 4.5g	32g per day for Men 19-50 years
Omega 3	6.62% 0.11g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	7.7% 1.3g	166% 28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81% 105g	16% 20.7g	130g per day for Men 19-50 years
Sugars	5.35% 3.9g	3.23% 2.35g	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	% 2.54g	NA	g per day for Men 19-50 years
Fiber	39.3% 15g	25% 9.54g	38g per day for Men 19-50 years
Protein	33.6% 19g	29.7% 16.6g	56g per day for Men 19-50 years

Vitamins

	Buckwheat Flour	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52% 0.62mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.28mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.4% 9.18mg	38% 6.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.66mg	121% 6.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67% 0.87mg	53% 0.69mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	75% 22.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	20% 80.6μg	51% 204μg	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	1.34% 1.2mg	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	3.2% 0.48mg	149% 22.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.7% 10.4μg	1.93% 2.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Buckwheat Flour	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	6.1% 61mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	85.4% 0.77mg	175% 1.57mg	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	75.7% 6.06mg	41% 3.26mg	8mg per day for Men 19-50 years
Magnesium	89% 375mg	26.4% 111mg	420mg per day for Men 19-50 years
Manganese	132% 3.03mg	79% 1.8mg	2.3mg per day for Men 19-50 years
Molybdenum	148% 66.6μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	72% 503mg	142% 992mg	700mg per day for Men 19-50 years
Potassium	25.3% 861mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	15.5% 8.5μg	124% 68μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.4mg	0.17% 2.58mg	1500mg per day for Men 19-50 years
Zinc	42.3% 4.66mg	41.3% 4.54mg	11mg per day for Men 19-50 years
Water	0.45% 16.6g	0.028% 1.03g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Buckwheat Flour vs Roasted Sunflower Seeds:

• Whole-groat Buckwheat Flour has 6.8 times more Vitamin B1, 1.3 times more Vitamin B2, 1.5 times more Vitamin B3, 1.3 times more Vitamin B6 and 4.5 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 9.2 times more Vitamin B5, 2.5 times more Vitamin B9 and 46.9 times more Vitamin E than Whole-groat Buckwheat Flour.
• Both Whole-groat Buckwheat Flour as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Buckwheat Flour vs Roasted Sunflower Seeds:

• Whole-groat Buckwheat Flour has 1.9 times more Iron, 3.4 times more Magnesium and 1.7 times more Manganese than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2 times more Copper, 2 times more Phosphorus and 8 times more Selenium than Whole-groat Buckwheat Flour.
• Both Whole-groat Buckwheat Flour and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Calcium, Potassium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Whole-groat Buckwheat Flour has 1.8 times more Omega 3, 5.1 times more Carbohydrate, 1.7 times more Sugars and 1.6 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 9.2 times more Fat, 4.4 times more Saturated Fat and 21.5 times more Omega 6 than Whole-groat Buckwheat Flour.
• Both Whole-groat Buckwheat Flour and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy and Protein per 500 kcal.
• Both Whole-groat Buckwheat Flour as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.