Comparing Nutrients in 1 kilogram Raw Spelt VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Raw Spelt	16%	6%	78%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Raw Spelt	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	117% 3380kcal	112% 3260kcal	2900kcal per day for Men 19-50 years
Fat	25% 24.3g	16.6% 16g	97g per day for Men 19-50 years
Saturated Fat	12.7% 4.06g	4.3% 1.38g	32g per day for Men 19-50 years
Omega 3	40.6% 0.65g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	70% 12g	51% 8.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	540% 702g	276% 358g	130g per day for Men 19-50 years
Sugars	94% 68.2g	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	3.3% 2.4g	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	% 8.4g	NA	g per day for Men 19-50 years
Sucrose	% 5.9g	NA	g per day for Men 19-50 years
Fiber	282% 107g	137% 52g	38g per day for Men 19-50 years
Protein	260% 146g	858% 481g	56g per day for Men 19-50 years

Vitamins

	Raw Spelt	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	303% 3.64mg	2656% 32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87% 1.13mg	205% 2.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	428% 68.4mg	457% 73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	214% 10.7mg	1320% 66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	177% 2.3mg	579% 7.53mg	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	555% 2220μg	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	14.4% 13mg	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	NA	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 Flour	Recommended Dietary Allowance
Calcium	27% 270mg	114% 1140mg	1000mg per day for Men 19-50 years
Copper	568% 5.1mg	1903% 17mg	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	828% 66.2mg	8mg per day for Men 19-50 years
Magnesium	324% 1360mg	824% 3460mg	420mg per day for Men 19-50 years
Manganese	1297% 30mg	859% 19.8mg	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	984% 6890mg	700mg per day for Men 19-50 years
Potassium	114% 3880mg	19.7% 670mg	3400mg per day for Men 19-50 years
Selenium	213% 117μg	1058% 582μg	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	450% 49.5mg	11mg per day for Men 19-50 years
Water	2.98% 110g	2% 74.7g	3700g per day for Men 19-50 years

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

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

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

• 1 kg of Partially Defatted Sunflower Seed Flour contains 8.8 times more Vitamin B1, 2.4 times more Vitamin B2, 6.2 times more Vitamin B5, 3.3 times more Vitamin B6 and 4.9 times more Vitamin B9 than Uncooked Spelt.
• Both Raw Spelt and Sunflower Seed Flour provide similar amounts of Vitamin B3 per one kilogram.
• Both Uncooked Spelt as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one kilogram.

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

• 1 kilogram of Raw Spelt has 1.5 times more Manganese and 5.8 times more Potassium than Sunflower Seed Flour.
• While 1 kg of Partially Defatted Sunflower Seed Flour contains 4.2 times more Calcium, 3.4 times more Copper, 1.5 times more Iron, 2.5 times more Magnesium, 1.7 times more Phosphorus, 5 times more Selenium and 1.5 times more Zinc than Uncooked Spelt.
• 1 kilogram of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Raw Spelt has 1.5 times more Fat, 32.5 times more Omega 3, 1.4 times more Omega 6, 2 times more Carbohydrate and 2.1 times more Fiber than Sunflower Seed Flour.
• While 1 kg of Partially Defatted Sunflower Seed Flour contains 3.3 times more Protein than Uncooked Spelt.
• Both Raw Spelt and Sunflower Seed Flour offer comparable quantities of Energy per one kilogram.
• 1 kilogram of Sunflower Seed Flour provide inadequate amounts of Omega 3