Comparing Nutrients in 100 grams 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	11.2% 326kcal	12% 343kcal	2900kcal per day for Men 19-50 years
Fat	1.66% 1.6g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	2.3% 0.74g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	4.88% 0.078g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	5.65% 0.96g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27.6% 36g	55% 71.5g	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	13.7% 5.2g	26.3% 10g	38g per day for Men 19-50 years
Protein	86% 48g	23.7% 13.3g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Buckwheat	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	266% 3.2mg	8.4% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.5% 0.27mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.7% 7.3mg	44% 7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	132% 6.6mg	24.6% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58% 0.75mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	62% 18.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	55.5% 222μg	7.5% 30μg	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	1.44% 1.3mg	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	11.4% 114mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	190% 1.7mg	122% 1.1mg	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	82.8% 6.62mg	27.5% 2.2mg	8mg per day for Men 19-50 years
Magnesium	82.4% 346mg	55% 231mg	420mg per day for Men 19-50 years
Manganese	86% 1.98mg	56.5% 1.3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	123% 55.2μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	98% 689mg	49.6% 347mg	700mg per day for Men 19-50 years
Potassium	1.97% 67mg	13.5% 460mg	3400mg per day for Men 19-50 years
Selenium	106% 58.2μg	15% 8.3μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	45% 4.95mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	0.2% 7.47g	0.26% 9.75g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Flour VS Buckwheat per 100 g

Compare the macro and micronutrient content in 100 g of Sunflower Seed Flour versus 100 g of Buckwheat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Sunflower Seed Flour vs Buckwheat:

• 100 grams 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 100 g 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 100 grams.
• Both Partially Defatted Sunflower Seed Flour as well as Buckwheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Sunflower Seed Flour vs Buckwheat:

• 100 grams 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 100 g of Buckwheat contain 6.9 times more Potassium than Partially Defatted Sunflower Seed Flour.
• 100 grams of Sunflower Seed Flour lack sufficient amounts of Potassium
• 100 grams of Buckwheat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Sunflower Seed Flour have 3.6 times more Protein than Buckwheat.
• While 100 g 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 100 grams.
• 100 grams of Sunflower Seed Flour provide inadequate amounts of Omega 3