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

Macros Ratio

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

Macro Nutrients

	Oil Roasted Sunflower Seeds	Raw Spelt	Recommended Dietary Allowance
Energy	204% 5920kcal	117% 3380kcal	2900kcal per day for Men 19-50 years
Fat	529% 513g	25% 24.3g	97g per day for Men 19-50 years
Saturated Fat	221% 70.7g	12.7% 4.06g	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	40.6% 0.65g	1.6g per day for Men 19-50 years
Omega 6	2012% 342g	70% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	176% 229g	540% 702g	130g per day for Men 19-50 years
Sugars	43% 31g	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	0% 0g	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	% 7.4g	% 8.4g	g per day for Men 19-50 years
Sucrose	% 23.7g	% 5.9g	g per day for Men 19-50 years
Fiber	279% 106g	282% 107g	38g per day for Men 19-50 years
Protein	358% 201g	260% 146g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Raw 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	303% 3.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	428% 68.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1388% 69.4mg	214% 10.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	609% 7.9mg	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	585% 2340μg	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	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	52.7% 7.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	30% 36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Raw Spelt	Recommended Dietary Allowance
Calcium	87% 870mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	2004% 18mg	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	535% 42.8mg	555% 44.4mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	324% 1360mg	420mg per day for Men 19-50 years
Manganese	904% 21mg	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	1627% 11390mg	573% 4010mg	700mg per day for Men 19-50 years
Potassium	142% 4830mg	114% 3880mg	3400mg per day for Men 19-50 years
Selenium	1422% 782μg	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	474% 52mg	298% 32.8mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	2.98% 110g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Oil Roasted Sunflower Seeds 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 Oil Roasted Sunflower Seeds vs Raw Spelt:

• 1 kilogram of Oil Roasted Sunflower Seeds has 2.5 times more Vitamin B2, 6.5 times more Vitamin B5, 3.4 times more Vitamin B6, 5.2 times more Vitamin B9 and 46 times more Vitamin E than Raw Spelt.
• While 1 kg of Uncooked Spelt contains 1.7 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Raw Spelt provide similar amounts of Vitamin B1 and Vitamin K per one kilogram.
• Both Oil Roasted Sunflower Seed Kernels 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 Oil Roasted Sunflower Seeds vs Raw Spelt:

• 1 kilogram of Oil Roasted Sunflower Seeds has 3.2 times more Calcium, 3.5 times more Copper, 2.8 times more Phosphorus, 1.2 times more Potassium, 6.7 times more Selenium and 1.6 times more Zinc than Raw Spelt.
• While 1 kg of Uncooked Spelt contains 1.4 times more Manganese than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Raw Spelt contain similar levels of Iron and Magnesium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Sunflower Seeds has 1.8 times more Energy, 21.1 times more Fat, 17.4 times more Saturated Fat, 1.2 times more Omega 3, 28.7 times more Omega 6 and 1.4 times more Protein than Raw Spelt.
• While 1 kg of Uncooked Spelt contains 3.1 times more Carbohydrate and 2.2 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Raw Spelt offer comparable quantities of Fiber per one kilogram.