Comparing Nutrients in 1 kilogram Raw Spelt VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Raw Spelt	16%	6%	78%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Raw Spelt	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	117% 3380kcal	213% 6170kcal	2900kcal per day for Men 19-50 years
Fat	25% 24.3g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	12.7% 4.06g	146% 46.8g	32g per day for Men 19-50 years
Omega 3	40.6% 0.65g	31.3% 0.5g	1.6g per day for Men 19-50 years
Omega 6	70% 12g	573% 97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	540% 702g	179% 233g	130g per day for Men 19-50 years
Sugars	94% 68.2g	145% 105g	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	3.3% 2.4g	0% 0g	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	% 8.4g	% 0g	g per day for Men 19-50 years
Sucrose	% 5.9g	% 105g	g per day for Men 19-50 years
Fiber	282% 107g	150% 57g	38g per day for Men 19-50 years
Protein	260% 146g	309% 173g	56g per day for Men 19-50 years

Vitamins

	Raw Spelt	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	303% 3.64mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87% 1.13mg	125% 1.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	428% 68.4mg	422% 67.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	214% 10.7mg	234% 11.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	177% 2.3mg	423% 5.5mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	347% 104μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	113% 450μg	593% 2370μg	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	0% 0mg	30% 27mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	52.7% 7.9mg	1526% 229mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Spelt	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	27% 270mg	64% 640mg	1000mg per day for Men 19-50 years
Copper	568% 5.1mg	1774% 16mg	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	555% 44.4mg	515% 41.2mg	8mg per day for Men 19-50 years
Magnesium	324% 1360mg	740% 3110mg	420mg per day for Men 19-50 years
Manganese	1297% 30mg	901% 20.7mg	2.3mg per day for Men 19-50 years
Molybdenum	2042% 919μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	573% 4010mg	951% 6660mg	700mg per day for Men 19-50 years
Potassium	114% 3880mg	169% 5760mg	3400mg per day for Men 19-50 years
Selenium	213% 117μg	1898% 1044μg	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	298% 32.8mg	445% 49mg	11mg per day for Men 19-50 years
Water	2.98% 110g	0.17% 6.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Spelt VS Sunflower Seed Butter per 1 kg

Compare the macro and micronutrient content in 1 kg of Raw Spelt versus 1 kg of Sunflower Seed Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Raw Spelt vs Sunflower Seed Butter:

• 1 kilogram of Raw Spelt has 6.9 times more Vitamin B1 than Sunflower Seed Butter.
• While 1 kg of Sunflower Seed Butter no Salt contains 1.4 times more Vitamin B2, 2.4 times more Vitamin B6, 5.3 times more Vitamin B9, more Vitamin C and 29 times more Vitamin E than Uncooked Spelt.
• Both Raw Spelt and Sunflower Seed Butter provide similar amounts of Vitamin B3 and Vitamin B5 per one kilogram.
• 1 kilogram of Raw Spelt have insufficient amounts of Vitamin C
• Both Uncooked Spelt as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Raw Spelt vs Sunflower Seed Butter:

• 1 kilogram of Raw Spelt has 1.4 times more Manganese than Sunflower Seed Butter.
• While 1 kg of Sunflower Seed Butter no Salt contains 2.4 times more Calcium, 3.1 times more Copper, 2.3 times more Magnesium, 1.7 times more Phosphorus, 1.5 times more Potassium, 8.9 times more Selenium and 1.5 times more Zinc than Uncooked Spelt.
• Both Raw Spelt and Sunflower Seed Butter contain similar levels of Iron per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Raw Spelt has 1.3 times more Omega 3, 3 times more Carbohydrate and 1.9 times more Fiber than Sunflower Seed Butter.
• While 1 kg of Sunflower Seed Butter no Salt contains 1.8 times more Energy, 22.7 times more Fat, 11.5 times more Saturated Fat, 8.2 times more Omega 6 and 1.5 times more Sugars than Uncooked Spelt.
• Both Raw Spelt and Sunflower Seed Butter offer comparable quantities of Protein per one kilogram.