Comparing Nutrients in 5 ounces Oil Roasted Sunflower Seeds VS Raw Kamut

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Raw Kamut	16%	5%	79%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Raw Kamut	Recommended Dietary Allowance
Energy	29% 839kcal	16.5% 478kcal	2900kcal per day for Men 19-50 years
Fat	75% 72.7g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	31.3% 10g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	7.18% 0.11g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	285% 48.5g	4.78% 0.81g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.4g	77% 100g	130g per day for Men 19-50 years
Sugars	6.1% 4.4g	15.3% 11g	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	0.22% 0.16g	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	% 1.05g	% 0.88g	g per day for Men 19-50 years
Sucrose	% 3.36g	% 0.78g	g per day for Men 19-50 years
Fiber	39.5% 15g	41.4% 15.7g	38g per day for Men 19-50 years
Protein	50.8% 28.4g	37% 20.6g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Raw Kamut	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.85mg	56.5% 9.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	197% 9.84mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.4% 1.12mg	28.2% 0.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	83% 332μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.73% 1.56mg	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	343% 51.5mg	5.76% 0.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.66% 4.4μg	2.13% 2.55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Raw Kamut	Recommended Dietary Allowance
Calcium	12.3% 123mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	284% 2.56mg	79.7% 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	76% 6.07mg	66.8% 5.34mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	44% 184mg	420mg per day for Men 19-50 years
Manganese	128% 2.95mg	169% 3.88mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	231% 1615mg	73.7% 516mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	17% 571mg	3400mg per day for Men 19-50 years
Selenium	202% 111μg	210% 116μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	67% 7.4mg	47.4% 5.2mg	11mg per day for Men 19-50 years
Water	0.059% 2.2g	0.42% 15.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Oil Roasted Sunflower Seeds vs Raw Kamut:

• Oil Roasted Sunflower Seed Kernels have 1.5 times more Vitamin B2, 7.3 times more Vitamin B5, 3.1 times more Vitamin B6, more Vitamin C, 59.6 times more Vitamin E and 1.7 times more Vitamin K than Uncooked Khorasan Wheat .
• While Uncooked Khorasan Wheat contains 1.8 times more Vitamin B1 and 1.5 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Uncooked Khorasan Wheat have insufficient amounts of Vitamin A in 5 oz.

Comparing minerals per 5 ounces for Oil Roasted Sunflower Seeds vs Raw Kamut:

• Oil Roasted Sunflower Seed Kernels have 4 times more Calcium, 3.6 times more Copper, 3.1 times more Phosphorus and 1.4 times more Zinc than Uncooked Khorasan Wheat .
• While Uncooked Khorasan Wheat contains 1.3 times more Manganese than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Uncooked Khorasan Wheat have similar amounts of Iron, Magnesium, Potassium and Selenium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Oil Roasted Sunflower Seed Kernels have 1.8 times more Energy, 24.1 times more Fat, 36.1 times more Saturated Fat, 1.7 times more Omega 3, 59.7 times more Omega 6 and 1.4 times more Protein than Uncooked Khorasan Wheat .
• While Uncooked Khorasan Wheat contains 3.1 times more Carbohydrate and 2.5 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Uncooked Khorasan Wheat have similar amounts of Fiber per 5 oz.
• Both Oil Roasted Sunflower Seed Kernels as well as Uncooked Khorasan Wheat have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.