Comparing Nutrients in 14 ounces Raw Spelt VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Raw Spelt	16%	6%	78%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Raw Spelt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	46.3% 1341kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	9.94% 9.64g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	5.04% 1.6g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	28% 4.73g	799% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	214% 279g	70% 91g	130g per day for Men 19-50 years
Sugars	37.3% 27g	17% 12.3g	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	0% 0g	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	% 2.94g	g per day for Men 19-50 years
Sucrose	% 2.34g	% 9.4g	g per day for Men 19-50 years
Fiber	112% 42.5g	111% 42g	38g per day for Men 19-50 years
Protein	103% 58g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Raw Spelt	Oil 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	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.5% 0.45mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	170% 27mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85% 4.25mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70.2% 0.91mg	242% 3.14mg	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	232% 929μg	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	4.85% 4.37mg	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	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12% 14.3μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Spelt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	10.7% 107mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	225% 2.03mg	796% 7.16mg	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	212% 17mg	8mg per day for Men 19-50 years
Magnesium	129% 540mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	515% 12mg	359% 8.26mg	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	646% 4521mg	700mg per day for Men 19-50 years
Potassium	45.3% 1540mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	84.4% 46.4μg	564% 310μg	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	188% 20.7mg	11mg per day for Men 19-50 years
Water	1.2% 43.7g	0.17% 6.1g	3700g per day for Men 19-50 years

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

• Uncooked Spelt has 1.7 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.5 times more Vitamin B2, 6.5 times more Vitamin B5, 3.4 times more Vitamin B6, 5.2 times more Vitamin B9, more Vitamin C and 46 times more Vitamin E than Uncooked Spelt.
• Both Uncooked Spelt and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B1 and Vitamin K per 14 oz.
• Both Uncooked Spelt as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin B12 in 14 oz.

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

• Uncooked Spelt has 1.4 times more Manganese than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 3.2 times more Calcium, 3.5 times more Copper, 2.8 times more Phosphorus, 6.7 times more Selenium and 1.6 times more Zinc than Uncooked Spelt.
• Both Uncooked Spelt and Oil Roasted Sunflower Seed Kernels have similar amounts of Iron, Magnesium and Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Uncooked Spelt has 3.1 times more Carbohydrate and 2.2 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.8 times more Energy, 21.1 times more Fat, 17.4 times more Saturated Fat, 28.7 times more Omega 6 and 1.4 times more Protein than Uncooked Spelt.
• Both Uncooked Spelt and Oil Roasted Sunflower Seed Kernels have similar amounts of Omega 3 and Fiber per 14 oz.
• Both Uncooked Spelt as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.