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

Macros Ratio

	Protein	Fat	Carbs
Raw Kamut	16%	5%	79%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Raw Kamut	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	52.7% 1529kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	9.96% 9.66g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	2.78% 0.89g	100% 32g	32g per day for Men 19-50 years
Omega 3	13.6% 0.22g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	15.3% 2.6g	913% 155g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	246% 320g	80% 104g	130g per day for Men 19-50 years
Sugars	49% 35.6g	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	0.69% 0.5g	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	% 2.8g	% 3.36g	g per day for Men 19-50 years
Sucrose	% 2.5g	% 10.8g	g per day for Men 19-50 years
Fiber	132% 50.3g	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 Kamut	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	214% 2.57mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	64.2% 0.83mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	181% 29mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	86% 4.3mg	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	90% 1.17mg	276% 3.6mg	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	265% 1061μg	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	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	18.4% 2.77mg	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.16μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Kamut	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	9.98% 100mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	255% 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	214% 17mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	140% 590mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	539% 12.4mg	410% 9.43mg	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	236% 1651mg	738% 5166mg	700mg per day for Men 19-50 years
Potassium	53.8% 1828mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	672% 370μg	645% 355μg	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	152% 16.7mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	1.36% 50.2g	0.19% 7g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Kamut VS Oil Roasted Sunflower Seeds per 1 lb

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

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

• 1 pound of Raw Kamut has 1.8 times more Vitamin B1 and 1.5 times more Vitamin B3 than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 1.5 times more Vitamin B2, 7.3 times more Vitamin B5, 3.1 times more Vitamin B6, 59.6 times more Vitamin E and 1.7 times more Vitamin K than Uncooked Khorasan Wheat .
• 1 pound of Raw Kamut have insufficient amounts of Vitamin K
• Both Uncooked Khorasan Wheat as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin C in one pound.

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

• 1 pound of Raw Kamut has 1.3 times more Manganese than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 4 times more Calcium, 3.6 times more Copper, 3.1 times more Phosphorus and 1.4 times more Zinc than Uncooked Khorasan Wheat .
• Both Raw Kamut and Oil Roasted Sunflower Seeds contain similar levels of Iron, Magnesium, Potassium and Selenium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Raw Kamut has 3.1 times more Carbohydrate and 2.5 times more Sugars than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 1.8 times more Energy, 24.1 times more Fat, 36.1 times more Saturated Fat, 1.7 times more Omega 3, 59.7 times more Omega 6 and 1.4 times more Protein than Uncooked Khorasan Wheat .
• Both Raw Kamut and Oil Roasted Sunflower Seeds offer comparable quantities of Fiber per one pound.