Comparing Nutrients in 1 pound Cooked Spelt VS Sunflower Seed Butter

Macros Ratio

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

Macro Nutrients

	Cooked Spelt	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	20% 576kcal	97% 2799kcal	2900kcal per day for Men 19-50 years
Fat	3.97% 3.86g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	NA	66.3% 21.2g	32g per day for Men 19-50 years
Omega 3	NA	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	NA	260% 44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 120g	81.4% 106g	130g per day for Men 19-50 years
Sugars	NA	66% 48g	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	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 47.6g	g per day for Men 19-50 years
Fiber	46.6% 17.7g	68% 26g	38g per day for Men 19-50 years
Protein	44.5% 25g	140% 78.4g	56g per day for Men 19-50 years

Vitamins

	Cooked 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	39% 0.47mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73% 11.7mg	191% 30.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	192% 2.5mg	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	14.7% 59μg	269% 1075μg	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	13.6% 12.2mg	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	7.86% 1.18mg	692% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Spelt	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	108% 0.98mg	805% 7.24mg	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	95% 7.57mg	234% 18.7mg	8mg per day for Men 19-50 years
Magnesium	53% 222mg	336% 1411mg	420mg per day for Men 19-50 years
Manganese	215% 4.95mg	409% 9.4mg	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	97% 680mg	432% 3021mg	700mg per day for Men 19-50 years
Potassium	19% 649mg	77% 2613mg	3400mg per day for Men 19-50 years
Selenium	33% 18μg	861% 474μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	51.5% 5.67mg	202% 22mg	11mg per day for Men 19-50 years
Water	8.16% 302g	0.076% 2.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cooked Spelt vs Sunflower Seed Butter:

• Cooked Spelt has 1.9 times more Vitamin B1 than Sunflower Seed Butter no Salt.
• While Sunflower Seed Butter no Salt contains 5.4 times more Vitamin B2, 2.6 times more Vitamin B3, 6.9 times more Vitamin B6, 18.2 times more Vitamin B9, more Vitamin C and 88 times more Vitamin E than Cooked Spelt.
• Both Cooked Spelt as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Cooked Spelt vs Sunflower Seed Butter:

• Cooked Spelt has 107.4 times more Water than Sunflower Seed Butter no Salt.
• While Sunflower Seed Butter no Salt contains 6.4 times more Calcium, 7.4 times more Copper, 2.5 times more Iron, 6.3 times more Magnesium, 1.9 times more Manganese, 4.4 times more Phosphorus, 4 times more Potassium, 26.1 times more Selenium and 3.9 times more Zinc than Cooked Spelt.

Comparison of macro-nutrients per 1 pound:

• Sunflower Seed Butter no Salt contains 4.9 times more Energy, 64.9 times more Fat, 1.5 times more Fiber and 3.1 times more Protein than Cooked Spelt.
• Both Cooked Spelt and Sunflower Seed Butter no Salt have similar amounts of Carbohydrate per 1 lb.
• Both Cooked Spelt as well as Sunflower Seed Butter no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.