Lets compare vitamin content per 100 grams of Boiled Buckwheat vs Oil Roasted Sunflower Seeds:
Oil Roasted Sunflower Seed Kernels contain 8 times more Vitamin B1, 7.2 times more Vitamin B2, 4.4 times more Vitamin B3, 19.3 times more Vitamin B5, 10.3 times more Vitamin B6, 16.7 times more Vitamin B9, more Vitamin C, 403.7 times more Vitamin E and 1.6 times more Vitamin K than Cooked Buckwheat Groats.
Both Cooked Buckwheat Groats 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 Boiled Buckwheat vs Oil Roasted Sunflower Seeds:
Cooked Buckwheat Groats have 49.1 times more Water than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 12.4 times more Calcium, 12.4 times more Copper, 5.4 times more Iron, 2.5 times more Magnesium, 5.2 times more Manganese, 16.3 times more Phosphorus, 5.5 times more Potassium, 35.5 times more Selenium and 8.5 times more Zinc than Cooked Buckwheat Groats.
Comparison of macro-nutrients per 100 grams:
Oil Roasted Sunflower Seed Kernels contain 6.4 times more Energy, 82.7 times more Fat, 52.7 times more Saturated Fat, 5.8 times more Omega 3, 196.6 times more Omega 6, 3.5 times more Sugars, 3.9 times more Fiber and 5.9 times more Protein than Cooked Buckwheat Groats.
Both Cooked Buckwheat Groats and Oil Roasted Sunflower Seed Kernels have similar amounts of Carbohydrate per 100 g.
Both Cooked Buckwheat Groats as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.