Comparing Nutrients in 5 ounces Sunflower Seed Flour VS Raw Spelt

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Raw Spelt	16%	6%	78%

Macro Nutrients

	Sunflower Seed Flour	Raw Spelt	Recommended Dietary Allowance
Energy	16% 462kcal	16.5% 479kcal	2900kcal per day for Men 19-50 years
Fat	2.35% 2.3g	3.55% 3.44g	97g per day for Men 19-50 years
Saturated Fat	0.61% 0.2g	1.8% 0.58g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	5.76% 0.092g	1.6g per day for Men 19-50 years
Omega 6	7.24% 1.23g	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	39% 50.8g	76.5% 99g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 1.2g	g per day for Men 19-50 years
Sucrose	NA	% 0.84g	g per day for Men 19-50 years
Fiber	19.4% 7.37g	40% 15g	38g per day for Men 19-50 years
Protein	122% 68g	37% 20.7g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Raw Spelt	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	376% 4.5mg	43% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	12.3% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.8% 10.4mg	60.6% 9.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	187% 9.36mg	30.3% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82% 1.07mg	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	78.7% 315μg	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	2.05% 1.84mg	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	NA	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 Flour	Raw Spelt	Recommended Dietary Allowance
Calcium	16% 162mg	3.83% 38.3mg	1000mg per day for Men 19-50 years
Copper	270% 2.43mg	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	117% 9.4mg	78.7% 6.3mg	8mg per day for Men 19-50 years
Magnesium	117% 490mg	46% 193mg	420mg per day for Men 19-50 years
Manganese	122% 2.8mg	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	140% 977mg	81.2% 568mg	700mg per day for Men 19-50 years
Potassium	2.8% 95mg	16% 550mg	3400mg per day for Men 19-50 years
Selenium	150% 82.5μg	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	63.8% 7mg	42.3% 4.65mg	11mg per day for Men 19-50 years
Water	0.29% 10.6g	0.42% 15.6g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Sunflower Seed Flour 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 Flour vs Raw Spelt:

• 5 ounces of Sunflower Seed Flour have 8.8 times more Vitamin B1, 2.4 times more Vitamin B2, 6.2 times more Vitamin B5, 3.3 times more Vitamin B6 and 4.9 times more Vitamin B9 than Raw Spelt.
• Both Sunflower Seed Flour and Raw Spelt provide similar amounts of Vitamin B3 per five ounces.
• Both Partially Defatted Sunflower Seed Flour as well as Uncooked Spelt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in five ounces.

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

• 5 ounces of Sunflower Seed Flour have 4.2 times more Calcium, 3.4 times more Copper, 1.5 times more Iron, 2.5 times more Magnesium, 1.7 times more Phosphorus, 5 times more Selenium and 1.5 times more Zinc than Raw Spelt.
• While 5 oz of Uncooked Spelt contain 1.5 times more Manganese and 5.8 times more Potassium than Partially Defatted Sunflower Seed Flour.
• 5 ounces of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Sunflower Seed Flour have 3.3 times more Protein than Raw Spelt.
• While 5 oz of Uncooked Spelt contain 1.5 times more Fat, 32.5 times more Omega 3, 1.4 times more Omega 6, 2 times more Carbohydrate and 2.1 times more Fiber than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Raw Spelt offer comparable quantities of Energy per five ounces.
• 5 ounces of Sunflower Seed Flour provide inadequate amounts of Omega 3