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

Macros Ratio

	Protein	Fat	Carbs
Raw Kamut	16%	5%	79%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Raw Kamut	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	46% 1338kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	8.7% 8.45g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	2.43% 0.78g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.27g	799% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	215% 280g	70% 91g	130g per day for Men 19-50 years
Sugars	43% 31g	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	0.6% 0.44g	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	% 2.46g	% 2.94g	g per day for Men 19-50 years
Sucrose	% 2.2g	% 9.4g	g per day for Men 19-50 years
Fiber	116% 44g	111% 42g	38g per day for Men 19-50 years
Protein	103% 57.7g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Raw Kamut	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	187% 2.25mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	158% 25.3mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	75.3% 3.77mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	79% 1.03mg	242% 3.14mg	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	232% 929μg	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	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	16% 2.42mg	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.95% 7.14μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Kamut	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	223% 2mg	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	187% 15mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	123% 516mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	472% 11mg	359% 8.26mg	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	646% 4521mg	700mg per day for Men 19-50 years
Potassium	47% 1599mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	588% 323μg	564% 310μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	133% 14.6mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	1.2% 44g	0.17% 6.1g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Kamut VS Oil Roasted Sunflower Seeds per 14 oz

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

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

• 14 ounces of Raw Kamut have 1.8 times more Vitamin B1 and 1.5 times more Vitamin B3 than Oil Roasted Sunflower Seeds.
• While 14 oz of Oil Roasted Sunflower Seed Kernels contain 1.5 times more Vitamin B2, 7.3 times more Vitamin B5, 3.1 times more Vitamin B6, 59.6 times more Vitamin E and 1.7 times more Vitamin K than Uncooked Khorasan Wheat .
• 14 ounces of Raw Kamut have insufficient amounts of Vitamin K
• Both Uncooked Khorasan Wheat as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin C in 14 ounces.

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

• 14 ounces of Raw Kamut have 1.3 times more Manganese than Oil Roasted Sunflower Seeds.
• While 14 oz of Oil Roasted Sunflower Seed Kernels contain 4 times more Calcium, 3.6 times more Copper, 3.1 times more Phosphorus and 1.4 times more Zinc than Uncooked Khorasan Wheat .
• Both Raw Kamut and Oil Roasted Sunflower Seeds contain similar levels of Iron, Magnesium, Potassium and Selenium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Raw Kamut have 3.1 times more Carbohydrate and 2.5 times more Sugars than Oil Roasted Sunflower Seeds.
• While 14 oz of Oil Roasted Sunflower Seed Kernels contain 1.8 times more Energy, 24.1 times more Fat, 36.1 times more Saturated Fat, 1.7 times more Omega 3, 59.7 times more Omega 6 and 1.4 times more Protein than Uncooked Khorasan Wheat .
• Both Raw Kamut and Oil Roasted Sunflower Seeds offer comparable quantities of Fiber per 14 ounces.