Comparing Nutrients in 5 ounces Raw Spelt VS Sunflower Seed Butter

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

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

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

• 5 ounces of Raw Spelt have 1.4 times more Manganese than Sunflower Seed Butter.
• While 5 oz of Sunflower Seed Butter no Salt contain 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 Uncooked Spelt.
• Both Raw Spelt and Sunflower Seed Butter contain similar levels of Iron per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Raw Spelt have 1.3 times more Omega 3, 3 times more Carbohydrate and 1.9 times more Fiber than Sunflower Seed Butter.
• While 5 oz of Sunflower Seed Butter no Salt contain 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 Uncooked Spelt.
• Both Raw Spelt and Sunflower Seed Butter offer comparable quantities of Protein per five ounces.