Comparing Nutrients in 14 ounces Raw Spelt VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Raw Spelt	16%	6%	78%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Raw Spelt	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	46.3% 1341kcal	79.7% 2310kcal	2900kcal per day for Men 19-50 years
Fat	9.94% 9.64g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	5.04% 1.6g	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	28% 4.73g	765% 130g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	214% 279g	73.5% 96g	130g per day for Men 19-50 years
Sugars	37.3% 27g	15% 11g	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	NA	g per day for Men 19-50 years
Fiber	112% 42.5g	116% 44g	38g per day for Men 19-50 years
Protein	103% 58g	137% 76.7g	56g per day for Men 19-50 years

Vitamins

	Raw Spelt	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	120% 1.44mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.5% 0.45mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	170% 27mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85% 4.25mg	559% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70.2% 0.91mg	245% 3.2mg	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	235% 941μg	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	691% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12% 14.3μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Spelt	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	10.7% 107mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	225% 2.03mg	807% 7.26mg	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	189% 15mg	8mg per day for Men 19-50 years
Magnesium	129% 540mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	515% 12mg	364% 8.37mg	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	655% 4584mg	700mg per day for Men 19-50 years
Potassium	45.3% 1540mg	99% 3374mg	3400mg per day for Men 19-50 years
Selenium	84.4% 46.4μg	572% 315μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	118% 13mg	191% 21mg	11mg per day for Men 19-50 years
Water	1.2% 43.7g	0.13% 4.76g	3700g per day for Men 19-50 years

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

• Uncooked Spelt has 3.4 times more Vitamin B1 and 1.3 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.2 times more Vitamin B2, 6.6 times more Vitamin B5, 3.5 times more Vitamin B6, 5.3 times more Vitamin B9, more Vitamin C and 33 times more Vitamin E than Uncooked Spelt.
• Both Uncooked Spelt and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B3 per 14 oz.
• Both Uncooked Spelt as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A and Vitamin B12 in 14 oz.

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

• Uncooked Spelt has 1.4 times more Manganese than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.6 times more Calcium, 3.6 times more Copper, 2.9 times more Phosphorus, 2.2 times more Potassium, 6.8 times more Selenium and 1.6 times more Zinc than Uncooked Spelt.
• Both Uncooked Spelt and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Iron and Magnesium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Uncooked Spelt has 2.9 times more Carbohydrate and 2.5 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.7 times more Energy, 20.5 times more Fat, 12.9 times more Saturated Fat, 27.5 times more Omega 6 and 1.3 times more Protein than Uncooked Spelt.
• Both Uncooked Spelt and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Omega 3 and Fiber per 14 oz.
• Both Uncooked Spelt as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.