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

Macros Ratio

	Protein	Fat	Carbs
Boiled Buckwheat	14%	6%	80%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Boiled Buckwheat	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	4.5% 130kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	0.91% 0.88g	75% 72.7g	97g per day for Men 19-50 years
Saturated Fat	0.59% 0.19g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	7.18% 0.11g	1.6g per day for Men 19-50 years
Omega 6	1.45% 0.25g	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	21.7% 28.3g	25% 32.4g	130g per day for Men 19-50 years
Sugars	1.76% 1.28g	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	0.2% 0.14g	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	% 0.28g	% 1.05g	g per day for Men 19-50 years
Sucrose	% 0.57g	% 3.36g	g per day for Men 19-50 years
Fiber	10% 3.83g	39.5% 15g	38g per day for Men 19-50 years
Protein	8.56% 4.8g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Buckwheat	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	4.72% 0.057mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.25% 0.055mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.33% 1.33mg	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.51mg	197% 9.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.4% 0.11mg	86.4% 1.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.96% 20μg	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	0.85% 0.13mg	343% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.24% 2.7μg	3.66% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Buckwheat	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	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	14% 1.13mg	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	17.2% 72.3mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	25% 0.57mg	128% 2.95mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	14% 99mg	231% 1615mg	700mg per day for Men 19-50 years
Potassium	3.67% 125mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	5.67% 3.1μg	202% 111μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	7.86% 0.86mg	67% 7.4mg	11mg per day for Men 19-50 years
Water	2.9% 107g	0.059% 2.2g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels contain 8 times more Vitamin B1, 7.2 times more Vitamin B2, 4.4 times more Vitamin B3, 19.3 times more Vitamin B5, 10.3 times more Vitamin B6, 16.7 times more Vitamin B9, more Vitamin C, 403.7 times more Vitamin E and 1.6 times more Vitamin K than Cooked Buckwheat Groats.
• Both Cooked Buckwheat Groats 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 Boiled Buckwheat vs Oil Roasted Sunflower Seeds:

• Cooked Buckwheat Groats have 49.1 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 12.4 times more Calcium, 12.4 times more Copper, 5.4 times more Iron, 2.5 times more Magnesium, 5.2 times more Manganese, 16.3 times more Phosphorus, 5.5 times more Potassium, 35.5 times more Selenium and 8.5 times more Zinc than Cooked Buckwheat Groats.

Comparison of macro-nutrients per 5 ounces:

• Oil Roasted Sunflower Seed Kernels contain 6.4 times more Energy, 82.7 times more Fat, 52.7 times more Saturated Fat, 5.8 times more Omega 3, 196.6 times more Omega 6, 3.5 times more Sugars, 3.9 times more Fiber and 5.9 times more Protein than Cooked Buckwheat Groats.
• Both Cooked Buckwheat Groats and Oil Roasted Sunflower Seed Kernels have similar amounts of Carbohydrate per 5 oz.
• Both Cooked Buckwheat Groats as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.