Comparing Nutrients in 300 calories Oil Roasted Sunflower Seeds VS Cooked Spelt

Weight per 300 calories

• Oil Roasted Sunflower Seeds: 50.7g
• Cooked Spelt: 236g

Oil Roasted Sunflower Seeds have 4.7 times more energy per 100g than Cooked Spelt. It has very high energy density when compared to other foods. Cooked Spelt having average energy density.

Discover which food has more nutrients per 300 calories - Oil Roasted Sunflower Seeds or Cooked Spelt?

Macros Ratio

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

Macro Nutrients

	Oil Roasted Sunflower Seeds	Cooked Spelt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26g	2.07% 2g	97g per day for Men 19-50 years
Saturated Fat	11% 3.6g	NA	32g per day for Men 19-50 years
Omega 3	2.57% 0.041g	NA	1.6g per day for Men 19-50 years
Omega 6	102% 17.3g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.92% 11.6g	48% 62.5g	130g per day for Men 19-50 years
Sugars	2.17% 1.58g	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	0% 0g	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	% 0.38g	NA	g per day for Men 19-50 years
Sucrose	% 1.2g	NA	g per day for Men 19-50 years
Fiber	14% 5.37g	24.2% 9.2g	38g per day for Men 19-50 years
Protein	18% 10g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Cooked Spelt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	20.3% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	38% 6.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.3% 3.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	14.5% 0.19mg	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	29.6% 119μg	7.68% 30.7μg	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	0.62% 0.56mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	123% 18.4mg	4.1% 0.61mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.57μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Cooked Spelt	Recommended Dietary Allowance
Calcium	4.4% 44mg	2.36% 23.6mg	1000mg per day for Men 19-50 years
Copper	102% 0.91mg	56.4% 0.51mg	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	27% 2.17mg	49.3% 3.94mg	8mg per day for Men 19-50 years
Magnesium	15.3% 64.4mg	27.6% 116mg	420mg per day for Men 19-50 years
Manganese	46% 1.05mg	112% 2.58mg	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	82.5% 577mg	50.6% 354mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	9.94% 338mg	3400mg per day for Men 19-50 years
Selenium	72% 39.6μg	17% 9.45μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.52mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	24% 2.64mg	27% 2.95mg	11mg per day for Men 19-50 years
Water	0.021% 0.78g	4.25% 157g	3700g per day for Men 19-50 years

Oil Roasted Sunflower Seeds VS Cooked Spelt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oil Roasted Sunflower Seeds or Cooked Spelt?

Lets compare vitamin content per 300 calories of Oil Roasted Sunflower Seeds vs Cooked Spelt:

• 300 calories of Oil Roasted Sunflower Seeds have 2 times more Vitamin B2, 2.1 times more Vitamin B6, 3.9 times more Vitamin B9 and 30 times more Vitamin E than Cooked Spelt.
• While 300 kcal of Cooked Spelt contain 1.5 times more Vitamin B1 and 2.9 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• 300 calories of Cooked Spelt have insufficient amounts of Vitamin B2 and Vitamin E
• Both Oil Roasted Sunflower Seed Kernels as well as Cooked Spelt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 300 calories.

Comparing minerals per 300 calories for Oil Roasted Sunflower Seeds vs Cooked Spelt:

• 300 calories of Oil Roasted Sunflower Seeds have 1.8 times more Copper, 1.6 times more Phosphorus and 4.2 times more Selenium than Cooked Spelt.
• While 300 kcal of Cooked Spelt contain 1.8 times more Iron, 1.8 times more Magnesium, 2.4 times more Manganese and 1.4 times more Potassium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Cooked Spelt contain similar levels of Zinc per 300 calories.
• Both Oil Roasted Sunflower Seed Kernels as well as Cooked Spelt lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oil Roasted Sunflower Seeds have 12.9 times more Fat than Cooked Spelt.
• While 300 kcal of Cooked Spelt contain 5.4 times more Carbohydrate, 1.7 times more Fiber and 1.3 times more Protein than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Cooked Spelt offer comparable quantities of Energy per 300 calories.