Comparing Nutrients in 14 ounces Roasted Sunflower Seeds VS Cooked Kamut

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cooked Kamut	16%	5%	79%

Macro Nutrients

	Roasted Sunflower Seeds	Cooked Kamut	Recommended Dietary Allowance
Energy	79.7% 2310kcal	18% 524kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	3.4% 3.3g	97g per day for Men 19-50 years
Saturated Fat	64.7% 20.7g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	NA	1.6g per day for Men 19-50 years
Omega 6	765% 130g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.5% 96g	84.3% 110g	130g per day for Men 19-50 years
Sugars	15% 11g	17% 12g	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	116% 44g	45% 17g	38g per day for Men 19-50 years
Protein	137% 76.7g	40.5% 22.7g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cooked Kamut	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	31.4% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	175% 28mg	57% 9.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	559% 28mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	245% 3.2mg	21.4% 0.28mg	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	235% 941μg	11% 43.7μg	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	6.17% 5.56mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	691% 104mg	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Cooked Kamut	Recommended Dietary Allowance
Calcium	27.8% 278mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	807% 7.26mg	91% 0.82mg	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	189% 15mg	87.3% 7mg	8mg per day for Men 19-50 years
Magnesium	122% 512mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	364% 8.37mg	178% 4.1mg	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	655% 4584mg	83.3% 583mg	700mg per day for Men 19-50 years
Potassium	99% 3374mg	19% 651mg	3400mg per day for Men 19-50 years
Selenium	572% 315μg	230% 127μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	191% 21mg	66.4% 7.3mg	11mg per day for Men 19-50 years
Water	0.13% 4.76g	7% 259g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Cooked Kamut per 14 oz

Compare the macro and micronutrient content in 14 oz of Roasted Sunflower Seeds versus 14 oz of Cooked Kamut to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Roasted Sunflower Seeds vs Cooked Kamut:

• 14 ounces of Roasted Sunflower Seeds have 8.2 times more Vitamin B2, 3.1 times more Vitamin B3, 11.5 times more Vitamin B6, 21.5 times more Vitamin B9 and 108.8 times more Vitamin E than Cooked Kamut.
• Both Roasted Sunflower Seeds and Cooked Kamut provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Cooked Kamut have insufficient amounts of Vitamin E
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cooked Khorasan Wheat have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Roasted Sunflower Seeds vs Cooked Kamut:

• 14 ounces of Roasted Sunflower Seeds have 7.8 times more Calcium, 8.8 times more Copper, 2.2 times more Iron, 2.7 times more Magnesium, 2 times more Manganese, 7.9 times more Phosphorus, 5.2 times more Potassium, 2.5 times more Selenium and 2.9 times more Zinc than Cooked Kamut.
• 14 ounces of Cooked Kamut lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Roasted Sunflower Seeds have 4.4 times more Energy, 60 times more Fat, 67.8 times more Saturated Fat, 2.6 times more Fiber and 3.4 times more Protein than Cooked Kamut.
• Both Roasted Sunflower Seeds and Cooked Kamut offer comparable quantities of Carbohydrate and Sugars per 14 ounces.