Comparing Nutrients in 1 kilogram Raw Kamut VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Raw Kamut	16%	5%	79%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Raw Kamut	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	116% 3370kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	22% 21.3g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	6.13% 1.96g	163% 52g	32g per day for Men 19-50 years
Omega 3	30% 0.48g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	33.7% 5.73g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	543% 706g	185% 241g	130g per day for Men 19-50 years
Sugars	108% 78.4g	37.7% 27.3g	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	1.5% 1.1g	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	% 6.2g	NA	g per day for Men 19-50 years
Sucrose	% 5.5g	NA	g per day for Men 19-50 years
Fiber	292% 111g	292% 111g	38g per day for Men 19-50 years
Protein	260% 145g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Raw Kamut	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	472% 5.66mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	142% 1.84mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	398% 63.8mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	190% 9.5mg	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	199% 2.6mg	618% 8.04mg	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	NA	593% 2370μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	15.6% 14mg	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	40.7% 6.1mg	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Kamut	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	22% 220mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	562% 5.06mg	2033% 18.3mg	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	471% 37.7mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	310% 1300mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	1189% 27.4mg	917% 21mg	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	520% 3640mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	119% 4030mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	1482% 815μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	335% 36.8mg	481% 53mg	11mg per day for Men 19-50 years
Water	3% 111g	0.32% 12g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 1 kilogram of Raw Kamut vs Roasted Sunflower Seeds:

• 1 kilogram of Raw Kamut has 5.3 times more Vitamin B1 than Roasted Sunflower Seeds.
• While 1 kg of Dry Roasted Sunflower Seed Kernels no Salt contains 1.3 times more Vitamin B2, 7.4 times more Vitamin B5, 3.1 times more Vitamin B6, 42.8 times more Vitamin E and 1.5 times more Vitamin K than Uncooked Khorasan Wheat .
• Both Raw Kamut and Roasted Sunflower Seeds provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Raw Kamut have insufficient amounts of Vitamin K
• Both Uncooked Khorasan Wheat as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A and Vitamin C in one kilogram.

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

• 1 kilogram of Raw Kamut has 1.3 times more Manganese than Roasted Sunflower Seeds.
• While 1 kg of Dry Roasted Sunflower Seed Kernels no Salt contains 3.2 times more Calcium, 3.6 times more Copper, 3.2 times more Phosphorus, 2.1 times more Potassium and 1.4 times more Zinc than Uncooked Khorasan Wheat .
• Both Raw Kamut and Roasted Sunflower Seeds contain similar levels of Iron, Magnesium and Selenium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Raw Kamut has 2.9 times more Carbohydrate and 2.9 times more Sugars than Roasted Sunflower Seeds.
• While 1 kg of Dry Roasted Sunflower Seed Kernels no Salt contains 1.7 times more Energy, 23.4 times more Fat, 26.6 times more Saturated Fat, 1.4 times more Omega 3, 57.2 times more Omega 6 and 1.3 times more Protein than Uncooked Khorasan Wheat .
• Both Raw Kamut and Roasted Sunflower Seeds offer comparable quantities of Fiber per one kilogram.