Comparing Nutrients in 5 ounces Raw Spelt VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Raw Spelt	16%	6%	78%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Raw Spelt	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	16.5% 479kcal	28.4% 825kcal	2900kcal per day for Men 19-50 years
Fat	3.55% 3.44g	72.8% 70.6g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.58g	23% 7.4g	32g per day for Men 19-50 years
Omega 3	5.76% 0.092g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	9.95% 1.7g	273% 46.5g	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	26.2% 34g	130g per day for Men 19-50 years
Sugars	13.3% 9.67g	5.34% 3.87g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0.84g	NA	g per day for Men 19-50 years
Fiber	40% 15g	41.4% 15.7g	38g per day for Men 19-50 years
Protein	37% 20.7g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Raw Spelt	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43% 0.52mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.3% 0.16mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60.6% 9.7mg	62.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.3% 1.5mg	200% 9.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	87.7% 1.14mg	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	2.2% 2mg	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	247% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.25% 5.1μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Spelt	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.83% 38.3mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	80.5% 0.72mg	288% 2.6mg	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	67.3% 5.4mg	8mg per day for Men 19-50 years
Magnesium	46% 193mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	184% 4.23mg	130% 3mg	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	234% 1637mg	700mg per day for Men 19-50 years
Potassium	16% 550mg	35.4% 1205mg	3400mg per day for Men 19-50 years
Selenium	30% 16.6μg	204% 112μg	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	68% 7.5mg	11mg per day for Men 19-50 years
Water	0.42% 15.6g	0.046% 1.7g	3700g per day for Men 19-50 years

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

• Uncooked Spelt has 3.4 times more Vitamin B1 and 1.3 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.2 times more Vitamin B2, 6.6 times more Vitamin B5, 3.5 times more Vitamin B6, 5.3 times more Vitamin B9, more Vitamin C and 33 times more Vitamin E than Uncooked Spelt.
• Both Uncooked Spelt and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B3 per 5 oz.
• Both Uncooked Spelt as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A and Vitamin B12 in 5 oz.

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

• Uncooked Spelt has 1.4 times more Manganese than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.6 times more Calcium, 3.6 times more Copper, 2.9 times more Phosphorus, 2.2 times more Potassium, 6.8 times more Selenium and 1.6 times more Zinc than Uncooked Spelt.
• Both Uncooked Spelt and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Iron and Magnesium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Uncooked Spelt has 2.9 times more Carbohydrate and 2.5 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.7 times more Energy, 20.5 times more Fat, 12.9 times more Saturated Fat, 27.5 times more Omega 6 and 1.3 times more Protein than Uncooked Spelt.
• Both Uncooked Spelt and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Omega 3 and Fiber per 5 oz.
• Both Uncooked Spelt as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.