Comparing Nutrients in 1 pound Raw Spelt VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Raw Spelt	16%	6%	78%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Raw Spelt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	53% 1533kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	11.4% 11g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	5.75% 1.84g	100% 32g	32g per day for Men 19-50 years
Omega 3	18.4% 0.29g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	32% 5.4g	913% 155g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	245% 318g	80% 104g	130g per day for Men 19-50 years
Sugars	42.7% 31g	19.5% 14g	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	% 3.36g	g per day for Men 19-50 years
Sucrose	% 2.68g	% 10.8g	g per day for Men 19-50 years
Fiber	128% 48.5g	127% 48g	38g per day for Men 19-50 years
Protein	118% 66g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Raw Spelt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	138% 1.65mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.4% 0.51mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	194% 31mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	97% 4.85mg	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80.3% 1.04mg	276% 3.6mg	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	265% 1061μg	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	5.54% 5mg	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	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.6% 16.3μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Spelt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	12.2% 122mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	258% 2.3mg	909% 8.2mg	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	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	147% 617mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	588% 13.5mg	410% 9.43mg	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	738% 5166mg	700mg per day for Men 19-50 years
Potassium	51.8% 1760mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	645% 355μg	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	215% 23.6mg	11mg per day for Men 19-50 years
Water	1.35% 50g	0.19% 7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Raw Spelt vs Oil Roasted Sunflower Seeds:

• Uncooked Spelt has 1.7 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.5 times more Vitamin B2, 6.5 times more Vitamin B5, 3.4 times more Vitamin B6, 5.2 times more Vitamin B9, more Vitamin C and 46 times more Vitamin E than Uncooked Spelt.
• Both Uncooked Spelt and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B1 and Vitamin K per 1 lb.
• Both Uncooked Spelt as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Raw Spelt vs Oil Roasted Sunflower Seeds:

• Uncooked Spelt has 1.4 times more Manganese than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 3.2 times more Calcium, 3.5 times more Copper, 2.8 times more Phosphorus, 6.7 times more Selenium and 1.6 times more Zinc than Uncooked Spelt.
• Both Uncooked Spelt and Oil Roasted Sunflower Seed Kernels have similar amounts of Iron, Magnesium and Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Uncooked Spelt has 3.1 times more Carbohydrate and 2.2 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.8 times more Energy, 21.1 times more Fat, 17.4 times more Saturated Fat, 28.7 times more Omega 6 and 1.4 times more Protein than Uncooked Spelt.
• Both Uncooked Spelt and Oil Roasted Sunflower Seed Kernels have similar amounts of Omega 3 and Fiber per 1 lb.
• Both Uncooked Spelt as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.