Comparing Nutrients in 300 calories Raw Spelt VS Roasted Sunflower Seeds

Weight per 300 calories

• Raw Spelt: 88.8g
• Roasted Sunflower Seeds: 51.5g

Dry Roasted Sunflower Seed Kernels no Salt have 1.7 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.

Which food has more nutrients per 300 calories - Raw Spelt or Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Raw Spelt	16%	6%	78%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Raw Spelt	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.22% 2.16g	26.5% 25.7g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	8.4% 2.7g	32g per day for Men 19-50 years
Omega 3	3.6% 0.058g	2.22% 0.036g	1.6g per day for Men 19-50 years
Omega 6	6.23% 1.06g	99% 17g	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	9.54% 12.4g	130g per day for Men 19-50 years
Sugars	8.35% 6.05g	1.94% 1.4g	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	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	% 0.75g	NA	g per day for Men 19-50 years
Sucrose	% 0.52g	NA	g per day for Men 19-50 years
Fiber	25% 9.5g	15% 5.72g	38g per day for Men 19-50 years
Protein	23% 13g	17.8% 9.96g	56g per day for Men 19-50 years

Vitamins

	Raw Spelt	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	27% 0.32mg	4.55% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.7% 0.1mg	9.75% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.07mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	72.6% 3.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	32% 0.41mg	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	30.5% 122μg	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	0.8% 0.72mg	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	89.7% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.66% 3.2μg	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Spelt	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.4% 24mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	50.4% 0.45mg	105% 0.94mg	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	24.5% 1.96mg	8mg per day for Men 19-50 years
Magnesium	28.7% 121mg	16% 66.5mg	420mg per day for Men 19-50 years
Manganese	115% 2.65mg	47.3% 1.1mg	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	85% 595mg	700mg per day for Men 19-50 years
Potassium	10% 344mg	13% 438mg	3400mg per day for Men 19-50 years
Selenium	19% 10.4μg	74.3% 41μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.1% 1.55mg	1500mg per day for Men 19-50 years
Zinc	26.5% 2.9mg	24.8% 2.73mg	11mg per day for Men 19-50 years
Water	0.26% 9.8g	0.017% 0.62g	3700g per day for Men 19-50 years

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

• Uncooked Spelt has 5.9 times more Vitamin B1 and 1.7 times more Vitamin B3 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Vitamin B2, 3.8 times more Vitamin B5, 2 times more Vitamin B6, 3.1 times more Vitamin B9 and 19.2 times more Vitamin E than Uncooked Spelt.
• Both Uncooked Spelt as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin K in 300 kcal.

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

• Uncooked Spelt has 2 times more Iron, 1.8 times more Magnesium and 2.4 times more Manganese than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.5 times more Calcium, 2.1 times more Copper, 1.7 times more Phosphorus, 1.3 times more Potassium and 3.9 times more Selenium than Uncooked Spelt.
• Both Uncooked Spelt and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Uncooked Spelt has 1.6 times more Omega 3, 5 times more Carbohydrate, 4.3 times more Sugars, 1.7 times more Fiber and 1.3 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 11.9 times more Fat, 7.5 times more Saturated Fat and 16 times more Omega 6 than Uncooked Spelt.
• Both Uncooked Spelt and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 300 kcal.
• Both Uncooked Spelt as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.