Comparing Nutrients in 5 ounces Sunflower Seed Butter VS Raw Spelt

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Raw Spelt	16%	6%	78%

Macro Nutrients

	Sunflower Seed Butter	Raw Spelt	Recommended Dietary Allowance
Energy	30% 875kcal	16.5% 479kcal	2900kcal per day for Men 19-50 years
Fat	80.7% 78.2g	3.55% 3.44g	97g per day for Men 19-50 years
Saturated Fat	20.7% 6.63g	1.8% 0.58g	32g per day for Men 19-50 years
Omega 3	4.43% 0.071g	5.76% 0.092g	1.6g per day for Men 19-50 years
Omega 6	81% 14g	9.95% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.4% 33g	76.5% 99g	130g per day for Men 19-50 years
Sugars	20.6% 15g	13.3% 9.67g	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	0.47% 0.34g	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	% 0g	% 1.2g	g per day for Men 19-50 years
Sucrose	% 15g	% 0.84g	g per day for Men 19-50 years
Fiber	21.3% 8.08g	40% 15g	38g per day for Men 19-50 years
Protein	43.7% 24.5g	37% 20.7g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Raw Spelt	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	43% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	12.3% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.8% 9.56mg	60.6% 9.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.66mg	30.3% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	49% 14.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	84% 336μg	16% 63.8μg	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	4.25% 3.83mg	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	216% 32.4mg	7.47% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.25% 5.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Butter	Raw Spelt	Recommended Dietary Allowance
Calcium	9.07% 91mg	3.83% 38.3mg	1000mg per day for Men 19-50 years
Copper	252% 2.26mg	80.5% 0.72mg	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	73% 5.84mg	78.7% 6.3mg	8mg per day for Men 19-50 years
Magnesium	105% 441mg	46% 193mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	184% 4.23mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	289% 130μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	135% 944mg	81.2% 568mg	700mg per day for Men 19-50 years
Potassium	24% 816mg	16% 550mg	3400mg per day for Men 19-50 years
Selenium	269% 148μg	30% 16.6μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.76% 11.3mg	1500mg per day for Men 19-50 years
Zinc	63% 6.93mg	42.3% 4.65mg	11mg per day for Men 19-50 years
Water	0.024% 0.88g	0.42% 15.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Butter VS Raw Spelt per 5 oz

Compare the macro and micronutrient content in 5 oz of Sunflower Seed Butter versus 5 oz of Raw Spelt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Sunflower Seed Butter vs Raw Spelt:

• 5 ounces of Sunflower Seed Butter have 1.4 times more Vitamin B2, 2.4 times more Vitamin B6, 5.3 times more Vitamin B9, more Vitamin C and 29 times more Vitamin E than Raw Spelt.
• While 5 oz of Uncooked Spelt contain 6.9 times more Vitamin B1 than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Raw Spelt provide similar amounts of Vitamin B3 and Vitamin B5 per five ounces.
• 5 ounces of Raw Spelt have insufficient amounts of Vitamin C
• Both Sunflower Seed Butter no Salt as well as Uncooked Spelt have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Sunflower Seed Butter vs Raw Spelt:

• 5 ounces of Sunflower Seed Butter have 2.4 times more Calcium, 3.1 times more Copper, 2.3 times more Magnesium, 1.7 times more Phosphorus, 1.5 times more Potassium, 8.9 times more Selenium and 1.5 times more Zinc than Raw Spelt.
• While 5 oz of Uncooked Spelt contain 1.4 times more Manganese than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Raw Spelt contain similar levels of Iron per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Sunflower Seed Butter have 1.8 times more Energy, 22.7 times more Fat, 11.5 times more Saturated Fat, 8.2 times more Omega 6 and 1.5 times more Sugars than Raw Spelt.
• While 5 oz of Uncooked Spelt contain 1.3 times more Omega 3, 3 times more Carbohydrate and 1.9 times more Fiber than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Raw Spelt offer comparable quantities of Protein per five ounces.