Comparing Nutrients in 7 ounces Buckwheat Flour VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Buckwheat Flour	14%	8%	78%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Buckwheat Flour	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	23% 665kcal	40% 1155kcal	2900kcal per day for Men 19-50 years
Fat	6.34% 6.15g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	4.2% 1.34g	32.4% 10.4g	32g per day for Men 19-50 years
Omega 3	8.8% 0.14g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	10.2% 1.74g	383% 65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	108% 140g	36.7% 47.8g	130g per day for Men 19-50 years
Sugars	7.1% 5.16g	7.47% 5.4g	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	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	% 3.37g	NA	g per day for Men 19-50 years
Fiber	52.2% 20g	58% 22g	38g per day for Men 19-50 years
Protein	44.7% 25g	68.5% 38.4g	56g per day for Men 19-50 years

Vitamins

	Buckwheat Flour	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	69% 0.83mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.3% 12.2mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	279% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89% 1.15mg	123% 1.6mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	100% 30μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	26.8% 107μg	118% 470μg	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	3.1% 2.78mg	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	4.23% 0.64mg	345% 51.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Buckwheat Flour	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	114% 1.02mg	404% 3.63mg	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	101% 8.06mg	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	119% 498mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	175% 4.03mg	182% 4.2mg	2.3mg per day for Men 19-50 years
Molybdenum	197% 88.5μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	96% 669mg	327% 2292mg	700mg per day for Men 19-50 years
Potassium	33.7% 1145mg	49.6% 1687mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	286% 157μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	56.3% 6.2mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	0.6% 22g	0.064% 2.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Buckwheat Flour vs Roasted Sunflower Seeds:

• Whole-groat Buckwheat Flour has 3.9 times more Vitamin B1 and 2.6 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Vitamin B2, 16 times more Vitamin B5, 1.4 times more Vitamin B6, 4.4 times more Vitamin B9, more Vitamin C and 81.6 times more Vitamin E than Whole-groat Buckwheat Flour.
• Both Whole-groat Buckwheat Flour and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B3 per 7 oz.
• Both Whole-groat Buckwheat Flour as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Buckwheat Flour vs Roasted Sunflower Seeds:

• Whole-groat Buckwheat Flour has 1.9 times more Magnesium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.7 times more Calcium, 3.6 times more Copper, 3.4 times more Phosphorus, 1.5 times more Potassium, 13.9 times more Selenium and 1.7 times more Zinc than Whole-groat Buckwheat Flour.
• Both Whole-groat Buckwheat Flour and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Iron and Manganese per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Whole-groat Buckwheat Flour has 2.9 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.7 times more Energy, 16.1 times more Fat, 7.7 times more Saturated Fat, 37.4 times more Omega 6 and 1.5 times more Protein than Whole-groat Buckwheat Flour.
• Both Whole-groat Buckwheat Flour and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Omega 3, Sugars and Fiber per 7 oz.
• Both Whole-groat Buckwheat Flour as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.