Comparing Nutrients in 5 ounces Buckwheat VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Buckwheat	14%	8%	78%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Buckwheat	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	16.8% 486kcal	16% 462kcal	2900kcal per day for Men 19-50 years
Fat	4.97% 4.8g	2.35% 2.3g	97g per day for Men 19-50 years
Saturated Fat	3.3% 1.05g	0.61% 0.2g	32g per day for Men 19-50 years
Omega 3	6.9% 0.11g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	8% 1.36g	7.24% 1.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78% 101g	39% 50.8g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	NA	g per day for Men 19-50 years
Fiber	37.3% 14g	19.4% 7.37g	38g per day for Men 19-50 years
Protein	33.5% 18.8g	122% 68g	56g per day for Men 19-50 years

Vitamins

	Buckwheat	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	376% 4.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.3% 0.6mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.95mg	64.8% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.74mg	187% 9.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	82% 1.07mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	88% 26.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10.6% 42.5μg	78.7% 315μg	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	2.05% 1.84mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Buckwheat	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	2.55% 25.5mg	16% 162mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	270% 2.43mg	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	39% 3.1mg	117% 9.4mg	8mg per day for Men 19-50 years
Magnesium	78% 327mg	117% 490mg	420mg per day for Men 19-50 years
Manganese	80% 1.84mg	122% 2.8mg	2.3mg per day for Men 19-50 years
Molybdenum	174% 78.2μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	70.3% 492mg	140% 977mg	700mg per day for Men 19-50 years
Potassium	19% 652mg	2.8% 95mg	3400mg per day for Men 19-50 years
Selenium	21.4% 11.8μg	150% 82.5μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	63.8% 7mg	11mg per day for Men 19-50 years
Water	0.37% 14g	0.29% 10.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Buckwheat VS Sunflower Seed Flour per 5 oz

Compare the macro and micronutrient content in 5 oz of Buckwheat versus 5 oz of Sunflower Seed Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Buckwheat vs Sunflower Seed Flour:

• 5 ounces of Buckwheat have 1.6 times more Vitamin B2 than Sunflower Seed Flour.
• While 5 oz of Partially Defatted Sunflower Seed Flour contain 31.6 times more Vitamin B1, 5.4 times more Vitamin B5, 3.6 times more Vitamin B6 and 7.4 times more Vitamin B9 than Buckwheat.
• Both Buckwheat and Sunflower Seed Flour provide similar amounts of Vitamin B3 per five ounces.
• Both Buckwheat as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Buckwheat vs Sunflower Seed Flour:

• 5 ounces of Buckwheat have 6.9 times more Potassium than Sunflower Seed Flour.
• While 5 oz of Partially Defatted Sunflower Seed Flour contain 6.3 times more Calcium, 1.6 times more Copper, 3 times more Iron, 1.5 times more Magnesium, 1.5 times more Manganese, 2 times more Phosphorus, 7 times more Selenium and 2.1 times more Zinc than Buckwheat.
• 5 ounces of Buckwheat lack sufficient amounts of Calcium
• 5 ounces of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Buckwheat have 2.1 times more Fat, 5.4 times more Saturated Fat, 39 times more Omega 3, 2 times more Carbohydrate and 1.9 times more Fiber than Sunflower Seed Flour.
• While 5 oz of Partially Defatted Sunflower Seed Flour contain 3.6 times more Protein than Buckwheat.
• Both Buckwheat and Sunflower Seed Flour offer comparable quantities of Energy and Omega 6 per five ounces.
• 5 ounces of Sunflower Seed Flour provide inadequate amounts of Omega 3