Compare Foods

Sign in
Menu
Select from foods

Comparing Nutrients in 5 ounces Buckwheat FlourVS Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Buckwheat Flour
14%
8%
78%
Sunflower Seeds
13%
74%
13%
5 oz ▼

Macro Nutrients

16.4%475kcal
Energy
28.5%828kcal
475 kcalvs828 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Cereals rich in Energy
4.53%4.4g
Fat
75%73g
4.4 gvs73 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Cereals rich in Fat
3%0.96g
Saturated Fat
19.7%6.3g
0.96 gvs6.3 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Cereals rich in Saturated Fat
6.3%0.1g
Omega 3
5.3%0.085g
0.1 gvs0.085 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Cereals rich in Omega 3
7.3%1.24g
Omega 6
192%32.7g
1.24 gvs32.7 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Cereals rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Cereals rich in Cholesterol
77%100g
Carbohydrate
22%28.3g
100 gvs28.3 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Cereals rich in Carbohydrate
5.1%3.7g
Sugars
5.12%3.7g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
3.7 gvs3.7 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Cereals rich in Sugars
NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Cereals rich in Fructose
NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Cereals rich in Glucose
%2.4g
Sucrose
%3.54g
2.4 gvs3.54 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Cereals rich in Sucrose
37.3%14g
Fiber
32%12g
14 gvs12 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Cereals rich in Fiber
32%18g
Protein
52.6%29.5g
18 gvs29.5 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Cereals rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
0.47%4.25μg
RAE, retinol activity equivalents
0 μgvs4.25 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Cereals rich in Vitamin A Buy Preformed Vegan Vitamin A
49.3%0.59mg
Vitamin B1
175%2.1mg
Thiamine
0.59 mgvs2.1 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Cereals rich in Vitamin B1 Buy Vegan Vitamin B1
20.7%0.27mg
Vitamin B2
38.7%0.5mg
Riboflavin
0.27 mgvs0.5 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Cereals rich in Vitamin B2 Buy Vegan Vitamin B2
54.5%8.7mg
Vitamin B3
74%12mg
Niacin, nicotinic acid, niacinamide
8.7 mgvs12 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Cereals rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
12.5%0.62mg
Vitamin B5
32%1.6mg
Pantothenic acid
0.62 mgvs1.6 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Cereals rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
63.5%0.82mg
Vitamin B6
147%1.9mg
Pyridoxine
0.82 mgvs1.9 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Cereals rich in Vitamin B6
71.3%21.4μg
Vitamin B7
NA
Biotin
21.4 μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Cereals rich in Vitamin B7
19%76.5μg
Vitamin B9
80.4%322μg
Folates and Folic Acid
76.5 μgvs322 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Cereals rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Cereals rich in Vitamin B12 Buy Vegan Vitamin B12
0%0mg
Vitamin C
2.2%2mg
Ascorbic acid
0 mgvs2 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Cereals rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Cereals rich in Vitamin D Buy Vegan Vitamin D
3.02%0.45mg
Vitamin E
332%50mg
Tocopherols and Tocotrienols
0.45 mgvs50 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Cereals rich in Vitamin E
8.27%9.92μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
9.92 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Cereals rich in Vitamin K

Minerals

5.8%58mg
Calcium
11%111mg
58 mgvs111 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Cereals rich in Calcium
81%0.73mg
Copper
283%2.55mg
0.73 mgvs2.55 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Cereals rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Cereals rich in Fluoride
72%5.75mg
Iron
93%7.44mg
5.75 mgvs7.44 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Cereals rich in Iron
84.7%356mg
Magnesium
110%461mg
356 mgvs461 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Cereals rich in Magnesium
125%2.88mg
Manganese
120%2.76mg
2.88 mgvs2.76 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Cereals rich in Manganese
140%63.2μg
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
63.2 μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Cereals rich in Molybdenum
68.2%478mg
Phosphorus
134%936mg
478 mgvs936 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Cereals rich in Phosphorus
24%818mg
Potassium
27%914mg
818 mgvs914 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Cereals rich in Potassium
14.7%8.08μg
Selenium
137%75μg
8.08 μgvs75 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Cereals rich in Selenium
1.04%15.6mg
Sodium
0.85%12.8mg
15.6 mgvs12.8 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Cereals rich in Sodium
40.2%4.42mg
Zinc
64.4%7.1mg
4.42 mgvs7.1 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Cereals rich in Zinc
0.43%16g
Water
0.18%6.7g
16 gvs6.7 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Cereals rich in Water
Lets compare vitamin content per 5 ounces of Buckwheat Flour vs Sunflower Seeds:
Comparing minerals per 5 ounces for Buckwheat Flour vs Sunflower Seeds:
Comparison of macro-nutrients per 5 ounces:



Compare more foods per 5 oz: