Comparing Nutrients in 5 ounces Buckwheat VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Buckwheat	14%	8%	78%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Buckwheat	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	16.8% 486kcal	30.3% 877kcal	2900kcal per day for Men 19-50 years
Fat	4.97% 4.8g	83% 80.5g	97g per day for Men 19-50 years
Saturated Fat	3.3% 1.05g	26.4% 8.44g	32g per day for Men 19-50 years
Omega 3	6.9% 0.11g	7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	8% 1.36g	312% 53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78% 101g	22.5% 29g	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	43% 16.3g	38g per day for Men 19-50 years
Protein	33.5% 18.8g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Buckwheat	Toasted 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	12% 0.14mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.3% 0.6mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.95mg	37% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.74mg	200% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	87.8% 1.14mg	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	84.3% 337μg	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	2.2% 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	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	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.55% 25.5mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	289% 2.6mg	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	121% 9.65mg	8mg per day for Men 19-50 years
Magnesium	78% 327mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	80% 1.84mg	130% 3mg	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	234% 1641mg	700mg per day for Men 19-50 years
Potassium	19% 652mg	20.5% 696mg	3400mg per day for Men 19-50 years
Selenium	21.4% 11.8μg	NA	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	68.3% 7.5mg	11mg per day for Men 19-50 years
Water	0.37% 14g	0.038% 1.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Buckwheat VS Toasted Sunflower Seeds per 5 oz

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

Lets compare vitamin content per 5 ounces of Buckwheat vs Toasted Sunflower Seeds:

• 5 ounces of Buckwheat have 1.5 times more Vitamin B2 and 1.7 times more Vitamin B3 than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 3.2 times more Vitamin B1, 5.7 times more Vitamin B5, 3.8 times more Vitamin B6 and 7.9 times more Vitamin B9 than Buckwheat.
• Both Buckwheat as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Buckwheat vs Toasted Sunflower Seeds:

• 5 ounces of Buckwheat have 1.8 times more Magnesium than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 3.2 times more Calcium, 1.7 times more Copper, 3.1 times more Iron, 1.6 times more Manganese, 3.3 times more Phosphorus and 2.2 times more Zinc than Buckwheat.
• Both Buckwheat and Toasted Sunflower Seeds contain similar levels of Potassium per five ounces.
• 5 ounces of Buckwheat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Buckwheat have 3.5 times more Carbohydrate than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 1.8 times more Energy, 16.7 times more Fat, 8 times more Saturated Fat, 38.9 times more Omega 6 and 1.3 times more Protein than Buckwheat.
• Both Buckwheat and Toasted Sunflower Seeds offer comparable quantities of Omega 3 and Fiber per five ounces.