Comparing Nutrients in 100 grams Sunflower Seeds VS Boiled Buckwheat

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Boiled Buckwheat	14%	6%	80%

Macro Nutrients

	Sunflower Seeds	Boiled Buckwheat	Recommended Dietary Allowance
Energy	20% 584kcal	3.17% 92kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.5g	0.64% 0.62g	97g per day for Men 19-50 years
Saturated Fat	14% 4.46g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	0.88% 0.014g	1.6g per day for Men 19-50 years
Omega 6	136% 23g	1.02% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.4% 20g	15.3% 20g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	1.24% 0.9g	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	0.14% 0.1g	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	% 0.2g	g per day for Men 19-50 years
Sucrose	% 2.5g	% 0.4g	g per day for Men 19-50 years
Fiber	22.6% 8.6g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	37% 20.8g	6.04% 3.38g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Boiled Buckwheat	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.48mg	3.33% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.3% 0.36mg	3% 0.039mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.34mg	5.88% 0.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	7.2% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.35mg	5.92% 0.077mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	56.8% 227μg	3.5% 14μg	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	1.56% 1.4mg	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	234% 35mg	0.6% 0.09mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.6% 1.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Boiled Buckwheat	Recommended Dietary Allowance
Calcium	7.8% 78mg	0.7% 7mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	16.2% 0.15mg	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	65.6% 5.25mg	10% 0.8mg	8mg per day for Men 19-50 years
Magnesium	77.4% 325mg	12% 51mg	420mg per day for Men 19-50 years
Manganese	84.8% 1.95mg	17.5% 0.4mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	94% 660mg	10% 70mg	700mg per day for Men 19-50 years
Potassium	19% 645mg	2.6% 88mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	4% 2.2μg	55μg per day for Men 19-50 years
Sodium	0.6% 9mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	5.55% 0.61mg	11mg per day for Men 19-50 years
Water	0.13% 4.73g	2.04% 75.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Sunflower Seeds vs Boiled Buckwheat:

• Dried Sunflower Seed Kernels have 37 times more Vitamin B1, 9.1 times more Vitamin B2, 8.9 times more Vitamin B3, 3.1 times more Vitamin B5, 17.5 times more Vitamin B6, 16.2 times more Vitamin B9, more Vitamin C and 390.8 times more Vitamin E than Cooked Buckwheat Groats.
• While Cooked Buckwheat Groats contain more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Cooked Buckwheat Groats have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Sunflower Seeds vs Boiled Buckwheat:

• Dried Sunflower Seed Kernels have 11.1 times more Calcium, 12.3 times more Copper, 6.6 times more Iron, 6.4 times more Magnesium, 4.8 times more Manganese, 9.4 times more Phosphorus, 7.3 times more Potassium, 24.1 times more Selenium and 8.2 times more Zinc than Cooked Buckwheat Groats.
• While Cooked Buckwheat Groats contain 16 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 100 grams:

• Dried Sunflower Seed Kernels have 6.3 times more Energy, 83 times more Fat, 33.2 times more Saturated Fat, 4.3 times more Omega 3, 132.5 times more Omega 6, 2.9 times more Sugars, 3.2 times more Fiber and 6.1 times more Protein than Cooked Buckwheat Groats.
• Both Dried Sunflower Seed Kernels and Cooked Buckwheat Groats have similar amounts of Carbohydrate per 100 g.
• Both Dried Sunflower Seed Kernels as well as Cooked Buckwheat Groats have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.