Comparing Nutrients in 1 kilogram Sunflower Seeds VS Raw Kamut

Macros Ratio

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

Macro Nutrients

	Sunflower Seeds	Raw Kamut	Recommended Dietary Allowance
Energy	201% 5840kcal	116% 3370kcal	2900kcal per day for Men 19-50 years
Fat	531% 515g	22% 21.3g	97g per day for Men 19-50 years
Saturated Fat	139% 44.6g	6.13% 1.96g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	30% 0.48g	1.6g per day for Men 19-50 years
Omega 6	1356% 231g	33.7% 5.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	154% 200g	543% 706g	130g per day for Men 19-50 years
Sugars	36% 26g	108% 78.4g	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	NA	1.5% 1.1g	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	% 6.2g	g per day for Men 19-50 years
Sucrose	% 25g	% 5.5g	g per day for Men 19-50 years
Fiber	226% 86g	292% 111g	38g per day for Men 19-50 years
Protein	371% 208g	260% 145g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Raw Kamut	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1233% 15mg	472% 5.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.55mg	142% 1.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	521% 83.4mg	398% 63.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	226% 11.3mg	190% 9.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1035% 13.5mg	199% 2.6mg	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	568% 2270μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	15.6% 14mg	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	2345% 352mg	40.7% 6.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Raw Kamut	Recommended Dietary Allowance
Calcium	78% 780mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	2000% 18mg	562% 5.06mg	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	656% 52.5mg	471% 37.7mg	8mg per day for Men 19-50 years
Magnesium	774% 3250mg	310% 1300mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	1189% 27.4mg	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	943% 6600mg	520% 3640mg	700mg per day for Men 19-50 years
Potassium	190% 6450mg	119% 4030mg	3400mg per day for Men 19-50 years
Selenium	964% 530μg	1482% 815μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	455% 50mg	335% 36.8mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	3% 111g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Sunflower Seeds vs Raw Kamut:

• Dried Sunflower Seed Kernels have 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 .
• While Uncooked Khorasan Wheat contains more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Uncooked Khorasan Wheat have similar amounts of Vitamin B5 per 1 kg.
• Both Dried Sunflower Seed Kernels as well as Uncooked Khorasan Wheat have insufficient amounts of Vitamin A in 1 kg.

Comparing minerals per 1 kilogram for Sunflower Seeds vs Raw Kamut:

• Dried Sunflower Seed Kernels have 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 .
• While Uncooked Khorasan Wheat contains 1.4 times more Manganese and 1.5 times more Selenium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 kilogram:

• Dried Sunflower Seed Kernels have 1.7 times more Energy, 24.2 times more Fat, 22.7 times more Saturated Fat, 1.3 times more Omega 3, 40.2 times more Omega 6 and 1.4 times more Protein than Uncooked Khorasan Wheat .
• While Uncooked Khorasan Wheat contains 3.5 times more Carbohydrate, 3 times more Sugars and 1.3 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Uncooked Khorasan Wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.