Comparing Nutrients in 1 kilogram Oil Roasted Sunflower Seeds VS Cooked Spelt

Macros Ratio

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

Macro Nutrients

	Oil Roasted Sunflower Seeds	Cooked Spelt	Recommended Dietary Allowance
Energy	204% 5920kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	529% 513g	8.76% 8.5g	97g per day for Men 19-50 years
Saturated Fat	221% 70.7g	NA	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	NA	1.6g per day for Men 19-50 years
Omega 6	2012% 342g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	176% 229g	203% 264g	130g per day for Men 19-50 years
Sugars	43% 31g	NA	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% 0g	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	% 7.4g	NA	g per day for Men 19-50 years
Sucrose	% 23.7g	NA	g per day for Men 19-50 years
Fiber	279% 106g	103% 39g	38g per day for Men 19-50 years
Protein	358% 201g	98% 55g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Cooked Spelt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	267% 3.2mg	86% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	161% 25.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1388% 69.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	609% 7.9mg	61.5% 0.8mg	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	585% 2340μg	32.5% 130μg	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	12.2% 11mg	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	2422% 363mg	17.3% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Cooked Spelt	Recommended Dietary Allowance
Calcium	87% 870mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	2004% 18mg	239% 2.15mg	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	535% 42.8mg	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	117% 490mg	420mg per day for Men 19-50 years
Manganese	904% 21mg	474% 11mg	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	1627% 11390mg	214% 1500mg	700mg per day for Men 19-50 years
Potassium	142% 4830mg	42% 1430mg	3400mg per day for Men 19-50 years
Selenium	1422% 782μg	72.7% 40μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	474% 52mg	114% 12.5mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	18% 666g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Cooked Spelt per 1 kg

Compare the macro and micronutrient content in 1 kg of Oil Roasted Sunflower Seeds versus 1 kg of Cooked Spelt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oil Roasted Sunflower Seeds vs Cooked Spelt:

• 1 kilogram of Oil Roasted Sunflower Seeds has 3.1 times more Vitamin B1, 9.3 times more Vitamin B2, 1.6 times more Vitamin B3, 9.9 times more Vitamin B6, 18 times more Vitamin B9 and 139.7 times more Vitamin E than Cooked Spelt.
• 1 kilogram of Cooked Spelt have insufficient amounts of Vitamin E
• Both Oil Roasted Sunflower Seed Kernels as well as Cooked Spelt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Oil Roasted Sunflower Seeds vs Cooked Spelt:

• 1 kilogram of Oil Roasted Sunflower Seeds has 8.7 times more Calcium, 8.4 times more Copper, 2.6 times more Iron, 2.6 times more Magnesium, 1.9 times more Manganese, 7.6 times more Phosphorus, 3.4 times more Potassium, 19.6 times more Selenium and 4.2 times more Zinc than Cooked Spelt.
• 1 kilogram of Cooked Spelt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Sunflower Seeds has 4.7 times more Energy, 60.4 times more Fat, 2.7 times more Fiber and 3.6 times more Protein than Cooked Spelt.
• Both Oil Roasted Sunflower Seeds and Cooked Spelt offer comparable quantities of Carbohydrate per one kilogram.