Comparing Nutrients in 14 ounces Raw Kamut VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Raw Kamut	16%	5%	79%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Raw Kamut	Sunflower Seeds	Recommended Dietary Allowance
Energy	46% 1338kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	8.7% 8.45g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	2.43% 0.78g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.27g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	215% 280g	61% 79.4g	130g per day for Men 19-50 years
Sugars	43% 31g	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	0.6% 0.44g	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	% 2.46g	NA	g per day for Men 19-50 years
Sucrose	% 2.2g	% 9.92g	g per day for Men 19-50 years
Fiber	116% 44g	90% 34g	38g per day for Men 19-50 years
Protein	103% 57.7g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Raw Kamut	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	187% 2.25mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	158% 25.3mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	75.3% 3.77mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	79% 1.03mg	411% 5.34mg	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	NA	225% 901μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	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	16% 2.42mg	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.95% 7.14μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Kamut	Sunflower Seeds	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	223% 2mg	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	187% 15mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	123% 516mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	472% 11mg	336% 7.74mg	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	206% 1445mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	47% 1599mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	588% 323μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	133% 14.6mg	180% 20mg	11mg per day for Men 19-50 years
Water	1.2% 44g	0.51% 18.8g	3700g per day for Men 19-50 years

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

• Uncooked Khorasan Wheat has more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.6 times more Vitamin B1, 1.9 times more Vitamin B2, 1.3 times more Vitamin B3, 5.2 times more Vitamin B6, more Vitamin C and 57.7 times more Vitamin E than Uncooked Khorasan Wheat .
• Both Uncooked Khorasan Wheat and Dried Sunflower Seed Kernels have similar amounts of Vitamin B5 per 14 oz.
• Both Uncooked Khorasan Wheat as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A in 14 oz.

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

• Uncooked Khorasan Wheat has 1.4 times more Manganese and 1.5 times more Selenium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.5 times more Calcium, 3.6 times more Copper, 1.4 times more Iron, 2.5 times more Magnesium, 1.8 times more Phosphorus, 1.6 times more Potassium and 1.4 times more Zinc than Uncooked Khorasan Wheat .

Comparison of macro-nutrients per 14 ounces:

• Uncooked Khorasan Wheat has 3.5 times more Carbohydrate, 3 times more Sugars and 1.3 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Energy, 24.2 times more Fat, 22.7 times more Saturated Fat, 40.2 times more Omega 6 and 1.4 times more Protein than Uncooked Khorasan Wheat .
• Both Uncooked Khorasan Wheat and Dried Sunflower Seed Kernels have similar amounts of Omega 3 per 14 oz.
• Both Uncooked Khorasan Wheat as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.