Comparing Nutrients in 7 ounces Roasted Buckwheat VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Roasted Buckwheat	13%	7%	80%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Roasted Buckwheat	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	23.7% 687kcal	42.4% 1228kcal	2900kcal per day for Men 19-50 years
Fat	5.54% 5.38g	116% 113g	97g per day for Men 19-50 years
Saturated Fat	3.67% 1.17g	37% 12g	32g per day for Men 19-50 years
Omega 3	7.7% 0.12g	9.8% 0.16g	1.6g per day for Men 19-50 years
Omega 6	8.94% 1.52g	436% 74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	114% 149g	31.4% 41g	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	53.8% 20.4g	60% 23g	38g per day for Men 19-50 years
Protein	41.6% 23.3g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Roasted Buckwheat	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	37% 0.44mg	53.7% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.4% 0.54mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63.7% 10mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.44mg	280% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	123% 1.6mg	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	21% 83.3μg	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	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

	Roasted Buckwheat	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.37% 33.7mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	138% 1.24mg	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	61.3% 4.9mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	104% 439mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	140% 3.2mg	182% 4.2mg	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	90% 633mg	328% 2298mg	700mg per day for Men 19-50 years
Potassium	18.7% 635mg	28.7% 974mg	3400mg per day for Men 19-50 years
Selenium	30.3% 16.7μg	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	43.7% 4.8mg	96% 10.5mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.054% 2g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Roasted Buckwheat 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 Roasted Buckwheat vs Toasted Sunflower Seeds:

• 7 ounces of Roasted Buckwheat have 1.2 times more Vitamin B3 than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 1.5 times more Vitamin B1, 5.7 times more Vitamin B5, 2.3 times more Vitamin B6 and 5.7 times more Vitamin B9 than Roasted Buckwheat Groats.
• Both Roasted Buckwheat and Toasted Sunflower Seeds provide similar amounts of Vitamin B2 per seven ounces.
• Both Roasted Buckwheat Groats 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 Roasted Buckwheat vs Toasted Sunflower Seeds:

• 7 ounces of Roasted Buckwheat have 1.7 times more Magnesium than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 3.4 times more Calcium, 2.9 times more Copper, 2.8 times more Iron, 1.3 times more Manganese, 3.6 times more Phosphorus, 1.5 times more Potassium and 2.2 times more Zinc than Roasted Buckwheat Groats.
• 7 ounces of Roasted Buckwheat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted Buckwheat have 3.6 times more Carbohydrate than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 1.8 times more Energy, 21 times more Fat, 10.1 times more Saturated Fat, 1.3 times more Omega 3, 48.8 times more Omega 6 and 1.5 times more Protein than Roasted Buckwheat Groats.
• Both Roasted Buckwheat and Toasted Sunflower Seeds offer comparable quantities of Fiber per seven ounces.