Comparing Nutrients in 5 ounces Sunflower Seeds VS Raw Spelt

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Raw Spelt	16%	6%	78%

Macro Nutrients

	Sunflower Seeds	Raw Spelt	Recommended Dietary Allowance
Energy	28.5% 828kcal	16.5% 479kcal	2900kcal per day for Men 19-50 years
Fat	75% 73g	3.55% 3.44g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	1.8% 0.58g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	5.76% 0.092g	1.6g per day for Men 19-50 years
Omega 6	192% 32.7g	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	22% 28.3g	76.5% 99g	130g per day for Men 19-50 years
Sugars	5.12% 3.7g	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	% 3.54g	% 0.84g	g per day for Men 19-50 years
Fiber	32% 12g	40% 15g	38g per day for Men 19-50 years
Protein	52.6% 29.5g	37% 20.7g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Raw Spelt	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	43% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.7% 0.5mg	12.3% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	60.6% 9.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	30.3% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	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	80.4% 322μg	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	2.2% 2mg	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	332% 50mg	7.47% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.25% 5.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Raw Spelt	Recommended Dietary Allowance
Calcium	11% 111mg	3.83% 38.3mg	1000mg per day for Men 19-50 years
Copper	283% 2.55mg	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	93% 7.44mg	78.7% 6.3mg	8mg per day for Men 19-50 years
Magnesium	110% 461mg	46% 193mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	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	134% 936mg	81.2% 568mg	700mg per day for Men 19-50 years
Potassium	27% 914mg	16% 550mg	3400mg per day for Men 19-50 years
Selenium	137% 75μg	30% 16.6μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	0.76% 11.3mg	1500mg per day for Men 19-50 years
Zinc	64.4% 7.1mg	42.3% 4.65mg	11mg per day for Men 19-50 years
Water	0.18% 6.7g	0.42% 15.6g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 4.1 times more Vitamin B1, 3.1 times more Vitamin B2, 1.2 times more Vitamin B3, 5.8 times more Vitamin B6, 5 times more Vitamin B9, more Vitamin C and 44.5 times more Vitamin E than Uncooked Spelt.
• While Uncooked Spelt contains more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Uncooked Spelt have similar amounts of Vitamin B5 per 5 oz.
• Both Dried Sunflower Seed Kernels as well as Uncooked Spelt have insufficient amounts of Vitamin A and Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Sunflower Seeds vs Raw Spelt:

• Dried Sunflower Seed Kernels have 2.9 times more Calcium, 3.5 times more Copper, 2.4 times more Magnesium, 1.6 times more Phosphorus, 1.7 times more Potassium, 4.5 times more Selenium and 1.5 times more Zinc than Uncooked Spelt.
• While Uncooked Spelt contains 1.5 times more Manganese than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Uncooked Spelt have similar amounts of Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dried Sunflower Seed Kernels have 1.7 times more Energy, 21.2 times more Fat, 11 times more Saturated Fat, 19.3 times more Omega 6 and 1.4 times more Protein than Uncooked Spelt.
• While Uncooked Spelt contains 3.5 times more Carbohydrate and 2.6 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Uncooked Spelt have similar amounts of Omega 3 and Fiber per 5 oz.
• Both Dried Sunflower Seed Kernels as well as Uncooked Spelt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.