Comparing Nutrients in 7 ounces Oil Roasted Sunflower Seeds VS Buckwheat

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Buckwheat	14%	8%	78%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Buckwheat	Recommended Dietary Allowance
Energy	40.5% 1175kcal	23.5% 681kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	6.96% 6.75g	97g per day for Men 19-50 years
Saturated Fat	44% 14g	4.6% 1.47g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	9.67% 0.15g	1.6g per day for Men 19-50 years
Omega 6	399% 68g	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	35% 45.4g	109% 142g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	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	0% 0g	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	% 1.47g	NA	g per day for Men 19-50 years
Sucrose	% 4.7g	NA	g per day for Men 19-50 years
Fiber	55.4% 21g	52.2% 20g	38g per day for Men 19-50 years
Protein	71% 40g	47% 26.3g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Buckwheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	65% 0.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.2% 8.2mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	275% 13.8mg	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.57mg	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	116% 464μg	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	2.43% 2.2mg	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	481% 72mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.13% 6.15μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Buckwheat	Recommended Dietary Allowance
Calcium	17.3% 173mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	398% 3.58mg	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	106% 8.5mg	54.6% 4.37mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	109% 458mg	420mg per day for Men 19-50 years
Manganese	179% 4.13mg	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	323% 2260mg	98% 689mg	700mg per day for Men 19-50 years
Potassium	28% 958mg	27% 913mg	3400mg per day for Men 19-50 years
Selenium	282% 155μg	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	94% 10.3mg	43.3% 4.76mg	11mg per day for Men 19-50 years
Water	0.083% 3.06g	0.52% 19.3g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Oil Roasted Sunflower Seeds have 3.2 times more Vitamin B1, 5.6 times more Vitamin B5, 3.8 times more Vitamin B6 and 7.8 times more Vitamin B9 than Buckwheat.
• While 7 oz of Buckwheat contain 1.5 times more Vitamin B2 and 1.7 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels 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 Oil Roasted Sunflower Seeds vs Buckwheat:

• 7 ounces of Oil Roasted Sunflower Seeds have 4.8 times more Calcium, 1.6 times more Copper, 1.9 times more Iron, 1.6 times more Manganese, 3.3 times more Phosphorus, 9.4 times more Selenium and 2.2 times more Zinc than Buckwheat.
• While 7 oz of Buckwheat contain 1.8 times more Magnesium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Buckwheat contain similar levels of Potassium per seven ounces.
• 7 ounces of Buckwheat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil Roasted Sunflower Seeds have 1.7 times more Energy, 15.1 times more Fat, 9.5 times more Saturated Fat, 35.6 times more Omega 6 and 1.5 times more Protein than Buckwheat.
• While 7 oz of Buckwheat contain 3.1 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Buckwheat offer comparable quantities of Omega 3 and Fiber per seven ounces.