Comparing Nutrients in 7 ounces Buckwheat Flour VS Toasted Sunflower Seeds

Macros Ratio

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

Macro Nutrients

	Buckwheat Flour	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	23% 665kcal	42.4% 1228kcal	2900kcal per day for Men 19-50 years
Fat	6.34% 6.15g	116% 113g	97g per day for Men 19-50 years
Saturated Fat	4.2% 1.34g	37% 12g	32g per day for Men 19-50 years
Omega 3	8.8% 0.14g	9.8% 0.16g	1.6g per day for Men 19-50 years
Omega 6	10.2% 1.74g	436% 74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	108% 140g	31.4% 41g	130g per day for Men 19-50 years
Sugars	7.1% 5.16g	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	% 3.37g	NA	g per day for Men 19-50 years
Fiber	52.2% 20g	60% 23g	38g per day for Men 19-50 years
Protein	44.7% 25g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Buckwheat Flour	Toasted 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	53.7% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.3% 12.2mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	280% 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% 472μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Buckwheat Flour	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	114% 1.02mg	404% 3.64mg	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	169% 13.5mg	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	328% 2298mg	700mg per day for Men 19-50 years
Potassium	33.7% 1145mg	28.7% 974mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	NA	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	96% 10.5mg	11mg per day for Men 19-50 years
Water	0.6% 22g	0.054% 2g	3700g per day for Men 19-50 years

Nutrient Comparison: Buckwheat Flour VS Toasted Sunflower Seeds per 7 oz

Compare the macro and micronutrient content in 7 oz of Buckwheat Flour versus 7 oz of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Buckwheat Flour have 1.3 times more Vitamin B1 and 1.5 times more Vitamin B3 than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 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 Whole-groat Buckwheat Flour.
• Both Whole-groat Buckwheat Flour as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

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

• 7 ounces of Buckwheat Flour have 1.9 times more Magnesium than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 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 Whole-groat Buckwheat Flour.
• Both Buckwheat Flour and Toasted Sunflower Seeds contain similar levels of Manganese and Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Buckwheat Flour have 3.4 times more Carbohydrate than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 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 Whole-groat Buckwheat Flour.
• Both Buckwheat Flour and Toasted Sunflower Seeds offer comparable quantities of Omega 3 and Fiber per seven ounces.