Comparing Nutrients in 5 ounces Sunflower Seed Flour VS Buckwheat

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

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

Nutrient Comparison: Sunflower Seed Flour VS Buckwheat per 5 oz

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

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

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

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

• 5 ounces of Sunflower Seed Flour have 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.
• While 5 oz of Buckwheat contain 6.9 times more Potassium than Partially Defatted Sunflower Seed Flour.
• 5 ounces of Sunflower Seed Flour lack sufficient amounts of Potassium
• 5 ounces of Buckwheat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Sunflower Seed Flour have 3.6 times more Protein than Buckwheat.
• While 5 oz of Buckwheat contain 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 Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Buckwheat offer comparable quantities of Energy and Omega 6 per five ounces.
• 5 ounces of Sunflower Seed Flour provide inadequate amounts of Omega 3