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

Macros Ratio

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

Macro Nutrients

	Oil Roasted Sunflower Seeds	Raw Kamut	Recommended Dietary Allowance
Energy	204% 5920kcal	116% 3370kcal	2900kcal per day for Men 19-50 years
Fat	529% 513g	22% 21.3g	97g per day for Men 19-50 years
Saturated Fat	221% 70.7g	6.13% 1.96g	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	30% 0.48g	1.6g per day for Men 19-50 years
Omega 6	2012% 342g	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	176% 229g	543% 706g	130g per day for Men 19-50 years
Sugars	43% 31g	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	0% 0g	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	% 7.4g	% 6.2g	g per day for Men 19-50 years
Sucrose	% 23.7g	% 5.5g	g per day for Men 19-50 years
Fiber	279% 106g	292% 111g	38g per day for Men 19-50 years
Protein	358% 201g	260% 145g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Raw Kamut	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	267% 3.2mg	472% 5.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	142% 1.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	398% 63.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1388% 69.4mg	190% 9.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	609% 7.9mg	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	585% 2340μg	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	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	40.7% 6.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Raw Kamut	Recommended Dietary Allowance
Calcium	87% 870mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	2004% 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	535% 42.8mg	471% 37.7mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	310% 1300mg	420mg per day for Men 19-50 years
Manganese	904% 21mg	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	1627% 11390mg	520% 3640mg	700mg per day for Men 19-50 years
Potassium	142% 4830mg	119% 4030mg	3400mg per day for Men 19-50 years
Selenium	1422% 782μg	1482% 815μg	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	335% 36.8mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	3% 111g	3700g per day for Men 19-50 years

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

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

• 1 kilogram of Oil Roasted Sunflower Seeds has 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 Raw Kamut.
• While 1 kg of Uncooked Khorasan Wheat contains 1.8 times more Vitamin B1 and 1.5 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• 1 kilogram of Raw Kamut have insufficient amounts of Vitamin K
• Both Oil Roasted Sunflower Seed Kernels as well as Uncooked Khorasan Wheat have insufficient amounts of Vitamin A and Vitamin C in one kilogram.

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

• 1 kilogram of Oil Roasted Sunflower Seeds has 4 times more Calcium, 3.6 times more Copper, 3.1 times more Phosphorus and 1.4 times more Zinc than Raw Kamut.
• While 1 kg of Uncooked Khorasan Wheat contains 1.3 times more Manganese than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Raw Kamut contain similar levels of Iron, Magnesium, Potassium and Selenium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Sunflower Seeds has 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 Raw Kamut.
• While 1 kg of Uncooked Khorasan Wheat contains 3.1 times more Carbohydrate and 2.5 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Raw Kamut offer comparable quantities of Fiber per one kilogram.