Comparing Nutrients in 1 kilogram Toasted Sunflower Seeds VS Raw Spelt

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Raw Spelt	16%	6%	78%

Macro Nutrients

	Toasted Sunflower Seeds	Raw Spelt	Recommended Dietary Allowance
Energy	213% 6190kcal	117% 3380kcal	2900kcal per day for Men 19-50 years
Fat	586% 568g	25% 24.3g	97g per day for Men 19-50 years
Saturated Fat	186% 59.5g	12.7% 4.06g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	40.6% 0.65g	1.6g per day for Men 19-50 years
Omega 6	2199% 374g	70% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	158% 206g	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	303% 115g	282% 107g	38g per day for Men 19-50 years
Protein	307% 172g	260% 146g	56g per day for Men 19-50 years

Vitamins

	Toasted 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	271% 3.25mg	303% 3.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	262% 42mg	428% 68.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1412% 70.6mg	214% 10.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	619% 8.05mg	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	595% 2380μg	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	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	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

	Toasted Sunflower Seeds	Raw Spelt	Recommended Dietary Allowance
Calcium	57% 570mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	2038% 18.3mg	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	851% 68mg	555% 44.4mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	324% 1360mg	420mg per day for Men 19-50 years
Manganese	919% 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	1654% 11580mg	573% 4010mg	700mg per day for Men 19-50 years
Potassium	144% 4910mg	114% 3880mg	3400mg per day for Men 19-50 years
Selenium	NA	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	482% 53mg	298% 32.8mg	11mg per day for Men 19-50 years
Water	0.27% 10g	2.98% 110g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Raw Spelt per 1 kg

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

• 1 kilogram of Toasted Sunflower Seeds has 2.5 times more Vitamin B2, 6.6 times more Vitamin B5, 3.5 times more Vitamin B6 and 5.3 times more Vitamin B9 than Raw Spelt.
• While 1 kg of Uncooked Spelt contains 1.6 times more Vitamin B3 than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Raw Spelt provide similar amounts of Vitamin B1 per one kilogram.
• Both Toasted Sunflower Seed Kernels no Salt 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 Toasted Sunflower Seeds vs Raw Spelt:

• 1 kilogram of Toasted Sunflower Seeds has 2.1 times more Calcium, 3.6 times more Copper, 1.5 times more Iron, 2.9 times more Phosphorus, 1.3 times more Potassium and 1.6 times more Zinc than Raw Spelt.
• While 1 kg of Uncooked Spelt contains 1.4 times more Manganese than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Raw Spelt contain similar levels of Magnesium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Toasted Sunflower Seeds has 1.8 times more Energy, 23.4 times more Fat, 14.7 times more Saturated Fat, 1.2 times more Omega 3 and 31.3 times more Omega 6 than Raw Spelt.
• While 1 kg of Uncooked Spelt contains 3.4 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Raw Spelt offer comparable quantities of Fiber and Protein per one kilogram.