Comparing Nutrients in 1 pound Raw Spelt VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Raw Spelt	16%	6%	78%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Raw Spelt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	53% 1533kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	11.4% 11g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	5.75% 1.84g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	18.4% 0.29g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	32% 5.4g	998% 170g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	245% 318g	72% 93g	130g per day for Men 19-50 years
Sugars	42.7% 31g	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	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	% 3.8g	NA	g per day for Men 19-50 years
Sucrose	% 2.68g	NA	g per day for Men 19-50 years
Fiber	128% 48.5g	137% 52g	38g per day for Men 19-50 years
Protein	118% 66g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Raw Spelt	Toasted 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	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.4% 0.51mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	194% 31mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	97% 4.85mg	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80.3% 1.04mg	281% 3.65mg	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	270% 1080μg	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	7.06% 6.35mg	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	NA	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	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	12.2% 122mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	258% 2.3mg	924% 8.3mg	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	252% 20mg	386% 31mg	8mg per day for Men 19-50 years
Magnesium	147% 617mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	588% 13.5mg	417% 9.6mg	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	750% 5253mg	700mg per day for Men 19-50 years
Potassium	51.8% 1760mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	NA	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	219% 24mg	11mg per day for Men 19-50 years
Water	1.35% 50g	0.12% 4.54g	3700g per day for Men 19-50 years

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

• Uncooked Spelt has 1.6 times more Vitamin B3 than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 2.5 times more Vitamin B2, 6.6 times more Vitamin B5, 3.5 times more Vitamin B6, 5.3 times more Vitamin B9 and more Vitamin C than Uncooked Spelt.
• Both Uncooked Spelt and Toasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B1 per 1 lb.
• Both Uncooked Spelt as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A and Vitamin B12 in 1 lb.

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

• Uncooked Spelt has 1.4 times more Manganese than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 2.1 times more Calcium, 3.6 times more Copper, 1.5 times more Iron, 2.9 times more Phosphorus, 1.3 times more Potassium and 1.6 times more Zinc than Uncooked Spelt.
• Both Uncooked Spelt and Toasted Sunflower Seed Kernels no Salt have similar amounts of Magnesium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Uncooked Spelt has 3.4 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.8 times more Energy, 23.4 times more Fat, 14.7 times more Saturated Fat and 31.3 times more Omega 6 than Uncooked Spelt.
• Both Uncooked Spelt and Toasted Sunflower Seed Kernels no Salt have similar amounts of Omega 3, Fiber and Protein per 1 lb.
• Both Uncooked Spelt as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.