Comparing Nutrients in 1 pound 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	53% 1533kcal	97% 2799kcal	2900kcal per day for Men 19-50 years
Fat	11.4% 11g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	5.75% 1.84g	66.3% 21.2g	32g per day for Men 19-50 years
Omega 3	18.4% 0.29g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	32% 5.4g	260% 44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	245% 318g	81.4% 106g	130g per day for Men 19-50 years
Sugars	42.7% 31g	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	1.5% 1.1g	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	% 3.8g	% 0g	g per day for Men 19-50 years
Sucrose	% 2.68g	% 47.6g	g per day for Men 19-50 years
Fiber	128% 48.5g	68% 26g	38g per day for Men 19-50 years
Protein	118% 66g	140% 78.4g	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	138% 1.65mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.4% 0.51mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	194% 31mg	191% 30.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	97% 4.85mg	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80.3% 1.04mg	192% 2.5mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	157% 47μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	51% 204μg	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	24% 3.6mg	692% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.6% 16.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Spelt	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	12.2% 122mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	258% 2.3mg	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	252% 20mg	234% 18.7mg	8mg per day for Men 19-50 years
Magnesium	147% 617mg	336% 1411mg	420mg per day for Men 19-50 years
Manganese	588% 13.5mg	409% 9.4mg	2.3mg per day for Men 19-50 years
Molybdenum	926% 417μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	260% 1819mg	432% 3021mg	700mg per day for Men 19-50 years
Potassium	51.8% 1760mg	77% 2613mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	861% 474μg	55μg per day for Men 19-50 years
Sodium	2.4% 36.3mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	135% 15mg	202% 22mg	11mg per day for Men 19-50 years
Water	1.35% 50g	0.076% 2.8g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Raw Spelt has 6.9 times more Vitamin B1 than Sunflower Seed Butter.
• While 1 lb 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 pound.
• 1 pound 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 pound.

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

• 1 pound of Raw Spelt has 1.4 times more Manganese than Sunflower Seed Butter.
• While 1 lb 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 pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound 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 lb 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 pound.