Comparing Nutrients in 5 ounces Toasted Sunflower Seeds VS Buckwheat Flour

Macros Ratio

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

Macro Nutrients

	Toasted Sunflower Seeds	Buckwheat Flour	Recommended Dietary Allowance
Energy	30.3% 877kcal	16.4% 475kcal	2900kcal per day for Men 19-50 years
Fat	83% 80.5g	4.53% 4.4g	97g per day for Men 19-50 years
Saturated Fat	26.4% 8.44g	3% 0.96g	32g per day for Men 19-50 years
Omega 3	7% 0.11g	6.3% 0.1g	1.6g per day for Men 19-50 years
Omega 6	312% 53g	7.3% 1.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.5% 29g	77% 100g	130g per day for Men 19-50 years
Sugars	NA	5.1% 3.7g	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	% 2.4g	g per day for Men 19-50 years
Fiber	43% 16.3g	37.3% 14g	38g per day for Men 19-50 years
Protein	43.6% 24.4g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Buckwheat Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.4% 0.46mg	49.3% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	20.7% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.95mg	54.5% 8.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 10mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.8% 1.14mg	63.5% 0.82mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	71.3% 21.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	84.3% 337μg	19% 76.5μg	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	2.2% 2mg	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	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.27% 9.92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Buckwheat Flour	Recommended Dietary Allowance
Calcium	8.08% 80.8mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	289% 2.6mg	81% 0.73mg	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	121% 9.65mg	72% 5.75mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	84.7% 356mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	125% 2.88mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	140% 63.2μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	234% 1641mg	68.2% 478mg	700mg per day for Men 19-50 years
Potassium	20.5% 696mg	24% 818mg	3400mg per day for Men 19-50 years
Selenium	NA	14.7% 8.08μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	68.3% 7.5mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	0.038% 1.4g	0.43% 16g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Buckwheat Flour per 5 oz

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

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

• 5 ounces of Toasted Sunflower Seeds have 1.5 times more Vitamin B2, 16 times more Vitamin B5, 1.4 times more Vitamin B6 and 4.4 times more Vitamin B9 than Buckwheat Flour.
• While 5 oz of Whole-groat Buckwheat Flour contain 1.3 times more Vitamin B1 and 1.5 times more Vitamin B3 than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt as well as Whole-groat Buckwheat Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

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

• 5 ounces of Toasted Sunflower Seeds have 1.4 times more Calcium, 3.6 times more Copper, 1.7 times more Iron, 3.4 times more Phosphorus and 1.7 times more Zinc than Buckwheat Flour.
• While 5 oz of Whole-groat Buckwheat Flour contain 1.9 times more Magnesium than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Buckwheat Flour contain similar levels of Manganese and Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Toasted Sunflower Seeds have 1.8 times more Energy, 18.3 times more Fat, 8.8 times more Saturated Fat, 42.6 times more Omega 6 and 1.4 times more Protein than Buckwheat Flour.
• While 5 oz of Whole-groat Buckwheat Flour contain 3.4 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Buckwheat Flour offer comparable quantities of Omega 3 and Fiber per five ounces.