Comparing Nutrients in 14 ounces Raw Spelt VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Raw Spelt	16%	6%	78%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Raw Spelt	Sunflower Seeds	Recommended Dietary Allowance
Energy	46.3% 1341kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	9.94% 9.64g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	5.04% 1.6g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	28% 4.73g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	214% 279g	61% 79.4g	130g per day for Men 19-50 years
Sugars	37.3% 27g	14.3% 10.4g	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	1.3% 0.95g	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	% 3.33g	NA	g per day for Men 19-50 years
Sucrose	% 2.34g	% 9.92g	g per day for Men 19-50 years
Fiber	112% 42.5g	90% 34g	38g per day for Men 19-50 years
Protein	103% 58g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Raw Spelt	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	120% 1.44mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.5% 0.45mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	170% 27mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85% 4.25mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70.2% 0.91mg	411% 5.34mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	138% 41.3μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	44.7% 179μg	225% 901μg	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	6.17% 5.56mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	21% 3.14mg	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12% 14.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Spelt	Sunflower Seeds	Recommended Dietary Allowance
Calcium	10.7% 107mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	225% 2.03mg	794% 7.14mg	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	220% 17.6mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	129% 540mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	515% 12mg	336% 7.74mg	2.3mg per day for Men 19-50 years
Molybdenum	811% 365μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	227% 1592mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	45.3% 1540mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	84.4% 46.4μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	118% 13mg	180% 20mg	11mg per day for Men 19-50 years
Water	1.2% 43.7g	0.51% 18.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Raw Spelt vs Sunflower Seeds:

• Uncooked Spelt has more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.1 times more Vitamin B1, 3.1 times more Vitamin B2, 5.8 times more Vitamin B6, 5 times more Vitamin B9, more Vitamin C and 44.5 times more Vitamin E than Uncooked Spelt.
• Both Uncooked Spelt and Dried Sunflower Seed Kernels have similar amounts of Vitamin B3 and Vitamin B5 per 14 oz.
• Both Uncooked Spelt as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Raw Spelt vs Sunflower Seeds:

• Uncooked Spelt has 1.5 times more Manganese than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.9 times more Calcium, 3.5 times more Copper, 2.4 times more Magnesium, 1.6 times more Phosphorus, 1.7 times more Potassium, 4.5 times more Selenium and 1.5 times more Zinc than Uncooked Spelt.
• Both Uncooked Spelt and Dried Sunflower Seed Kernels have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Uncooked Spelt has 3.5 times more Carbohydrate, 2.6 times more Sugars and 1.2 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Energy, 21.2 times more Fat, 11 times more Saturated Fat, 19.3 times more Omega 6 and 1.4 times more Protein than Uncooked Spelt.
• Both Uncooked Spelt and Dried Sunflower Seed Kernels have similar amounts of Omega 3 per 14 oz.
• Both Uncooked Spelt as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.