Comparing Nutrients in 300 calories Raw Spelt VS Sunflower Seed Butter

Weight per 300 calories

• Raw Spelt: 88.8g
• Sunflower Seed Butter: 48.6g

Sunflower Seed Butter no Salt has 1.8 times more energy per unit of mass than Uncooked Spelt, which is very high in comparison to other foods. Raw Spelt having high energy density.

Discover which food has more nutrients per 300 calories - Raw Spelt or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.22% 2.16g	27.7% 27g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	7.1% 2.27g	32g per day for Men 19-50 years
Omega 3	3.6% 0.058g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	6.23% 1.06g	28% 4.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62.3g	8.72% 11.3g	130g per day for Men 19-50 years
Sugars	8.35% 6.05g	7.07% 5.12g	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	0.29% 0.21g	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	% 0.75g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.52g	% 5.1g	g per day for Men 19-50 years
Fiber	25% 9.5g	7.3% 2.77g	38g per day for Men 19-50 years
Protein	23% 13g	15% 8.4g	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	27% 0.32mg	2.15% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.7% 0.1mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.07mg	20.5% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	20.6% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	30.8% 9.23μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10% 40μg	29% 115μg	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	1.46% 1.3mg	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	4.67% 0.7mg	74% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.66% 3.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Spelt	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	2.4% 24mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	50.4% 0.45mg	86.3% 0.78mg	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	49.3% 3.94mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	28.7% 121mg	36% 151mg	420mg per day for Men 19-50 years
Manganese	115% 2.65mg	44% 1mg	2.3mg per day for Men 19-50 years
Molybdenum	181% 81.6μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	51% 356mg	46.3% 324mg	700mg per day for Men 19-50 years
Potassium	10% 344mg	8.24% 280mg	3400mg per day for Men 19-50 years
Selenium	19% 10.4μg	92% 50.8μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.097% 1.46mg	1500mg per day for Men 19-50 years
Zinc	26.5% 2.9mg	21.6% 2.38mg	11mg per day for Men 19-50 years
Water	0.26% 9.8g	0.008% 0.3g	3700g per day for Men 19-50 years

Raw Spelt VS Sunflower Seed Butter Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Raw Spelt or Sunflower Seed Butter?

Lets compare vitamin content per 300 calories of Raw Spelt vs Sunflower Seed Butter:

• 300 calories of Raw Spelt have 12.5 times more Vitamin B1, 1.3 times more Vitamin B2, 1.9 times more Vitamin B3 and 1.7 times more Vitamin B5 than Sunflower Seed Butter.
• While 300 kcal of Sunflower Seed Butter no Salt contain 1.3 times more Vitamin B6, 2.9 times more Vitamin B9 and 15.9 times more Vitamin E than Uncooked Spelt.
• 300 calories of Raw Spelt have insufficient amounts of Vitamin E
• 300 calories of Sunflower Seed Butter have insufficient amounts of Vitamin B1
• Both Uncooked Spelt as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin C in 300 calories.

Comparing minerals per 300 calories for Raw Spelt vs Sunflower Seed Butter:

• 300 calories of Raw Spelt have 2 times more Iron, 2.6 times more Manganese, 1.2 times more Potassium and 1.2 times more Zinc than Sunflower Seed Butter.
• While 300 kcal of Sunflower Seed Butter no Salt contain 1.7 times more Copper, 1.3 times more Magnesium and 4.9 times more Selenium than Uncooked Spelt.
• Both Raw Spelt and Sunflower Seed Butter contain similar levels of Phosphorus per 300 calories.
• Both Uncooked Spelt as well as Sunflower Seed Butter no Salt lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Raw Spelt have 5.5 times more Carbohydrate, 3.4 times more Fiber and 1.5 times more Protein than Sunflower Seed Butter.
• While 300 kcal of Sunflower Seed Butter no Salt contain 12.4 times more Fat, 6.3 times more Saturated Fat and 4.5 times more Omega 6 than Uncooked Spelt.
• Both Raw Spelt and Sunflower Seed Butter offer comparable quantities of Energy and Sugars per 300 calories.
• Both Uncooked Spelt as well as Sunflower Seed Butter no Salt provide inadequate amounts of Omega 3 in 300 calories.