Comparing Nutrients in 100 grams Buckwheat Flour VS Oil Roasted Sunflower Seeds

Macros Ratio

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

Macro Nutrients

	Buckwheat Flour	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	11.6% 335kcal	20.4% 592kcal	2900kcal per day for Men 19-50 years
Fat	3.2% 3.1g	53% 51.3g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.68g	22% 7.07g	32g per day for Men 19-50 years
Omega 3	4.44% 0.071g	5.06% 0.081g	1.6g per day for Men 19-50 years
Omega 6	5.16% 0.88g	201% 34.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.3% 70.6g	17.6% 23g	130g per day for Men 19-50 years
Sugars	3.6% 2.6g	4.3% 3.1g	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	0% 0g	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	% 0.74g	g per day for Men 19-50 years
Sucrose	% 1.7g	% 2.37g	g per day for Men 19-50 years
Fiber	26.3% 10g	28% 10.6g	38g per day for Men 19-50 years
Protein	22.5% 12.6g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Buckwheat Flour	Oil Roasted 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	34.8% 0.42mg	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.4% 6.15mg	26% 4.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.8% 0.44mg	139% 6.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44.8% 0.58mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	50.3% 15μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13.5% 54μg	58.5% 234μg	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	1.22% 1.1mg	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	2.13% 0.32mg	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.83% 7μg	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Buckwheat Flour	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	4.1% 41mg	8.7% 87mg	1000mg per day for Men 19-50 years
Copper	57.2% 0.52mg	200% 1.8mg	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	50.8% 4.06mg	53.5% 4.3mg	8mg per day for Men 19-50 years
Magnesium	59.8% 251mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	88.3% 2.03mg	90% 2.08mg	2.3mg per day for Men 19-50 years
Molybdenum	99% 44.6μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	48% 337mg	163% 1139mg	700mg per day for Men 19-50 years
Potassium	17% 577mg	14.2% 483mg	3400mg per day for Men 19-50 years
Selenium	10.4% 5.7μg	142% 78.2μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	28.4% 3.12mg	47.4% 5.2mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.042% 1.54g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Buckwheat Flour vs Oil Roasted Sunflower Seeds:

• Whole-groat Buckwheat Flour has 1.3 times more Vitamin B1, 1.5 times more Vitamin B3 and 2.3 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.5 times more Vitamin B2, 15.8 times more Vitamin B5, 1.4 times more Vitamin B6, 4.3 times more Vitamin B9, more Vitamin C and 113.5 times more Vitamin E than Whole-groat Buckwheat Flour.
• Both Whole-groat Buckwheat Flour as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Buckwheat Flour vs Oil Roasted Sunflower Seeds:

• Whole-groat Buckwheat Flour has 2 times more Magnesium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.1 times more Calcium, 3.5 times more Copper, 3.4 times more Phosphorus, 13.7 times more Selenium and 1.7 times more Zinc than Whole-groat Buckwheat Flour.
• Both Whole-groat Buckwheat Flour and Oil Roasted Sunflower Seed Kernels have similar amounts of Iron, Manganese and Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Whole-groat Buckwheat Flour has 3.1 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.8 times more Energy, 16.5 times more Fat, 10.4 times more Saturated Fat, 39 times more Omega 6 and 1.6 times more Protein than Whole-groat Buckwheat Flour.
• Both Whole-groat Buckwheat Flour and Oil Roasted Sunflower Seed Kernels have similar amounts of Omega 3, Sugars and Fiber per 100 g.
• Both Whole-groat Buckwheat Flour as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.