Comparing Nutrients in 7 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	22.3% 647kcal	23.5% 681kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	6.96% 6.75g	97g per day for Men 19-50 years
Saturated Fat	0.86% 0.27g	4.6% 1.47g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	9.67% 0.15g	1.6g per day for Men 19-50 years
Omega 6	10% 1.72g	11.2% 1.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.7% 71g	109% 142g	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	27% 10.3g	52.2% 20g	38g per day for Men 19-50 years
Protein	170% 95g	47% 26.3g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Buckwheat	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	527% 6.32mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.6% 0.53mg	65% 0.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.5mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	262% 13mg	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	32% 0.42mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	123% 37μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	110% 441μg	15% 59.5μg	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	2.87% 2.58mg	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	22.6% 226mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	378% 3.4mg	243% 2.2mg	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	164% 13mg	54.6% 4.37mg	8mg per day for Men 19-50 years
Magnesium	163% 687mg	109% 458mg	420mg per day for Men 19-50 years
Manganese	170% 3.9mg	112% 2.58mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	243% 110μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	195% 1367mg	98% 689mg	700mg per day for Men 19-50 years
Potassium	3.9% 133mg	27% 913mg	3400mg per day for Men 19-50 years
Selenium	210% 115μg	30% 16.5μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	89.3% 9.82mg	43.3% 4.76mg	11mg per day for Men 19-50 years
Water	0.4% 15g	0.52% 19.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Flour VS Buckwheat per 7 oz

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

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

• 7 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 7 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 seven 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 seven ounces.

Comparing minerals per 7 ounces for Sunflower Seed Flour vs Buckwheat:

• 7 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 7 oz of Buckwheat contain 6.9 times more Potassium than Partially Defatted Sunflower Seed Flour.
• 7 ounces of Sunflower Seed Flour lack sufficient amounts of Potassium
• 7 ounces of Buckwheat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sunflower Seed Flour have 3.6 times more Protein than Buckwheat.
• While 7 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 seven ounces.
• 7 ounces of Sunflower Seed Flour provide inadequate amounts of Omega 3