Comparing Nutrients in 7 ounces Sunflower Seeds VS Buckwheat Flour

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Buckwheat Flour	14%	8%	78%

Macro Nutrients

	Sunflower Seeds	Buckwheat Flour	Recommended Dietary Allowance
Energy	40% 1159kcal	23% 665kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	6.34% 6.15g	97g per day for Men 19-50 years
Saturated Fat	27.6% 8.84g	4.2% 1.34g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	8.8% 0.14g	1.6g per day for Men 19-50 years
Omega 6	269% 45.7g	10.2% 1.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.5% 39.7g	108% 140g	130g per day for Men 19-50 years
Sugars	7.17% 5.2g	7.1% 5.16g	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	% 4.96g	% 3.37g	g per day for Men 19-50 years
Fiber	45% 17g	52.2% 20g	38g per day for Men 19-50 years
Protein	73.6% 41.2g	44.7% 25g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Buckwheat Flour	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	245% 2.94mg	69% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	76.3% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.24mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	205% 2.67mg	89% 1.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	100% 30μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	113% 450μg	26.8% 107μg	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	3.1% 2.78mg	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	465% 69.8mg	4.23% 0.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	11.6% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Buckwheat Flour	Recommended Dietary Allowance
Calcium	15.5% 155mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	397% 3.57mg	114% 1.02mg	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	130% 10.4mg	101% 8.06mg	8mg per day for Men 19-50 years
Magnesium	154% 645mg	119% 498mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	175% 4.03mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	197% 88.5μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	187% 1310mg	96% 669mg	700mg per day for Men 19-50 years
Potassium	37.6% 1280mg	33.7% 1145mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	90% 9.92mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	0.25% 9.4g	0.6% 22g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 3.5 times more Vitamin B1, 1.9 times more Vitamin B2, 1.4 times more Vitamin B3, 2.6 times more Vitamin B5, 2.3 times more Vitamin B6, 4.2 times more Vitamin B9, more Vitamin C and 109.9 times more Vitamin E than Whole-groat Buckwheat Flour.
• While Whole-groat Buckwheat Flour contains more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Whole-groat Buckwheat Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

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

• Dried Sunflower Seed Kernels have 1.9 times more Calcium, 3.5 times more Copper, 1.3 times more Iron, 1.3 times more Magnesium, 2 times more Phosphorus, 9.3 times more Selenium and 1.6 times more Zinc than Whole-groat Buckwheat Flour.
• Both Dried Sunflower Seed Kernels and Whole-groat Buckwheat Flour have similar amounts of Manganese and Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dried Sunflower Seed Kernels have 1.7 times more Energy, 16.6 times more Fat, 6.6 times more Saturated Fat, 26.3 times more Omega 6 and 1.6 times more Protein than Whole-groat Buckwheat Flour.
• While Whole-groat Buckwheat Flour contains 3.5 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Whole-groat Buckwheat Flour have similar amounts of Omega 3, Sugars and Fiber per 7 oz.
• Both Dried Sunflower Seed Kernels as well as Whole-groat Buckwheat Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.