Comparing Nutrients in 1 kilogram Sunflower Seed Flour VS Raw Spelt

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Raw Spelt	16%	6%	78%

Macro Nutrients

	Sunflower Seed Flour	Raw Spelt	Recommended Dietary Allowance
Energy	112% 3260kcal	117% 3380kcal	2900kcal per day for Men 19-50 years
Fat	16.6% 16g	25% 24.3g	97g per day for Men 19-50 years
Saturated Fat	4.3% 1.38g	12.7% 4.06g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	40.6% 0.65g	1.6g per day for Men 19-50 years
Omega 6	51% 8.7g	70% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	276% 358g	540% 702g	130g per day for Men 19-50 years
Sugars	NA	94% 68.2g	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	NA	3.3% 2.4g	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	NA	% 8.4g	g per day for Men 19-50 years
Sucrose	NA	% 5.9g	g per day for Men 19-50 years
Fiber	137% 52g	282% 107g	38g per day for Men 19-50 years
Protein	858% 481g	260% 146g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Raw Spelt	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2656% 32mg	303% 3.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	205% 2.66mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	457% 73mg	428% 68.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1320% 66mg	214% 10.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	579% 7.53mg	177% 2.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	347% 104μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	555% 2220μg	113% 450μg	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	14.4% 13mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	52.7% 7.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	30% 36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Flour	Raw Spelt	Recommended Dietary Allowance
Calcium	114% 1140mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	1903% 17mg	568% 5.1mg	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	828% 66.2mg	555% 44.4mg	8mg per day for Men 19-50 years
Magnesium	824% 3460mg	324% 1360mg	420mg per day for Men 19-50 years
Manganese	859% 19.8mg	1297% 30mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	2042% 919μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	984% 6890mg	573% 4010mg	700mg per day for Men 19-50 years
Potassium	19.7% 670mg	114% 3880mg	3400mg per day for Men 19-50 years
Selenium	1058% 582μg	213% 117μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	5.33% 80mg	1500mg per day for Men 19-50 years
Zinc	450% 49.5mg	298% 32.8mg	11mg per day for Men 19-50 years
Water	2% 74.7g	2.98% 110g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Flour VS Raw Spelt per 1 kg

Compare the macro and micronutrient content in 1 kg of Sunflower Seed Flour versus 1 kg of Raw Spelt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Sunflower Seed Flour vs Raw Spelt:

• 1 kilogram of Sunflower Seed Flour has 8.8 times more Vitamin B1, 2.4 times more Vitamin B2, 6.2 times more Vitamin B5, 3.3 times more Vitamin B6 and 4.9 times more Vitamin B9 than Raw Spelt.
• Both Sunflower Seed Flour and Raw Spelt provide similar amounts of Vitamin B3 per one kilogram.
• Both Partially Defatted Sunflower Seed Flour as well as Uncooked Spelt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Sunflower Seed Flour vs Raw Spelt:

• 1 kilogram of Sunflower Seed Flour has 4.2 times more Calcium, 3.4 times more Copper, 1.5 times more Iron, 2.5 times more Magnesium, 1.7 times more Phosphorus, 5 times more Selenium and 1.5 times more Zinc than Raw Spelt.
• While 1 kg of Uncooked Spelt contains 1.5 times more Manganese and 5.8 times more Potassium than Partially Defatted Sunflower Seed Flour.
• 1 kilogram of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sunflower Seed Flour has 3.3 times more Protein than Raw Spelt.
• While 1 kg of Uncooked Spelt contains 1.5 times more Fat, 32.5 times more Omega 3, 1.4 times more Omega 6, 2 times more Carbohydrate and 2.1 times more Fiber than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Raw Spelt offer comparable quantities of Energy per one kilogram.
• 1 kilogram of Sunflower Seed Flour provide inadequate amounts of Omega 3