Comparing Nutrients in 5 ounces Buckwheat Flour VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Buckwheat Flour	14%	8%	78%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Buckwheat Flour	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	16.4% 475kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	4.53% 4.4g	75% 72.7g	97g per day for Men 19-50 years
Saturated Fat	3% 0.96g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	6.3% 0.1g	7.18% 0.11g	1.6g per day for Men 19-50 years
Omega 6	7.3% 1.24g	285% 48.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77% 100g	25% 32.4g	130g per day for Men 19-50 years
Sugars	5.1% 3.7g	6.1% 4.4g	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	0% 0g	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	% 1.05g	g per day for Men 19-50 years
Sucrose	% 2.4g	% 3.36g	g per day for Men 19-50 years
Fiber	37.3% 14g	39.5% 15g	38g per day for Men 19-50 years
Protein	32% 18g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	Buckwheat Flour	Oil 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	49.3% 0.59mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.7% 0.27mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.5% 8.7mg	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	197% 9.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63.5% 0.82mg	86.4% 1.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	71.3% 21.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19% 76.5μg	83% 332μg	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	1.73% 1.56mg	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	3.02% 0.45mg	343% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.27% 9.92μg	3.66% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Buckwheat Flour	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	5.8% 58mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	284% 2.56mg	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	72% 5.75mg	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	84.7% 356mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	125% 2.88mg	128% 2.95mg	2.3mg per day for Men 19-50 years
Molybdenum	140% 63.2μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	68.2% 478mg	231% 1615mg	700mg per day for Men 19-50 years
Potassium	24% 818mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	14.7% 8.08μg	202% 111μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	67% 7.4mg	11mg per day for Men 19-50 years
Water	0.43% 16g	0.059% 2.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Buckwheat Flour vs Oil Roasted Sunflower Seeds:

• Whole-groat Buckwheat Flour has 1.3 times more Vitamin B1, 1.5 times more Vitamin B3 and 2.3 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.5 times more Vitamin B2, 15.8 times more Vitamin B5, 1.4 times more Vitamin B6, 4.3 times more Vitamin B9, more Vitamin C and 113.5 times more Vitamin E than Whole-groat Buckwheat Flour.
• Both Whole-groat Buckwheat Flour as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Buckwheat Flour vs Oil Roasted Sunflower Seeds:

• Whole-groat Buckwheat Flour has 2 times more Magnesium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.1 times more Calcium, 3.5 times more Copper, 3.4 times more Phosphorus, 13.7 times more Selenium and 1.7 times more Zinc than Whole-groat Buckwheat Flour.
• Both Whole-groat Buckwheat Flour and Oil Roasted Sunflower Seed Kernels have similar amounts of Iron, Manganese and Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Whole-groat Buckwheat Flour has 3.1 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.8 times more Energy, 16.5 times more Fat, 10.4 times more Saturated Fat, 39 times more Omega 6 and 1.6 times more Protein than Whole-groat Buckwheat Flour.
• Both Whole-groat Buckwheat Flour and Oil Roasted Sunflower Seed Kernels have similar amounts of Omega 3, Sugars and Fiber per 5 oz.
• Both Whole-groat Buckwheat Flour as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.