Comparing Nutrients in 7 ounces Sunflower Seed Butter VS Raw Spelt

Macros Ratio

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

Macro Nutrients

	Sunflower Seed Butter	Raw Spelt	Recommended Dietary Allowance
Energy	42.2% 1224kcal	23% 671kcal	2900kcal per day for Men 19-50 years
Fat	113% 110g	4.97% 4.82g	97g per day for Men 19-50 years
Saturated Fat	29% 9.3g	2.5% 0.81g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	8.06% 0.13g	1.6g per day for Men 19-50 years
Omega 6	114% 19.3g	14% 2.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.6% 46.3g	107% 139g	130g per day for Men 19-50 years
Sugars	29% 21g	18.7% 13.5g	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	0.66% 0.48g	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	% 0g	% 1.67g	g per day for Men 19-50 years
Sucrose	% 21g	% 1.17g	g per day for Men 19-50 years
Fiber	29.8% 11.3g	56% 21.2g	38g per day for Men 19-50 years
Protein	61.2% 34.3g	51.6% 29g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Raw Spelt	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.32mg	17.2% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83.7% 13.4mg	85% 13.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	42.5% 2.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84% 1.1mg	35% 0.46mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	68.8% 20.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	118% 470μg	22.3% 89.3μg	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	5.95% 5.36mg	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	303% 45.4mg	10.5% 1.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.95% 7.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Butter	Raw Spelt	Recommended Dietary Allowance
Calcium	12.7% 127mg	5.36% 53.6mg	1000mg per day for Men 19-50 years
Copper	352% 3.17mg	113% 1mg	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	102% 8.18mg	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	147% 617mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	179% 4.1mg	257% 5.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	405% 182μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	189% 1322mg	114% 796mg	700mg per day for Men 19-50 years
Potassium	33.6% 1143mg	22.6% 770mg	3400mg per day for Men 19-50 years
Selenium	377% 207μg	42.2% 23.2μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	88.2% 9.7mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	0.033% 1.23g	0.59% 22g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Butter VS Raw Spelt per 7 oz

Compare the macro and micronutrient content in 7 oz of Sunflower Seed Butter versus 7 oz of Raw Spelt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Sunflower Seed Butter vs Raw Spelt:

• 7 ounces of Sunflower Seed Butter have 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 Raw Spelt.
• While 7 oz of Uncooked Spelt contain 6.9 times more Vitamin B1 than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Raw Spelt provide similar amounts of Vitamin B3 and Vitamin B5 per seven ounces.
• 7 ounces of Raw Spelt have insufficient amounts of Vitamin C
• Both Sunflower Seed Butter no Salt as well as Uncooked Spelt have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Sunflower Seed Butter vs Raw Spelt:

• 7 ounces of Sunflower Seed Butter have 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 Raw Spelt.
• While 7 oz of Uncooked Spelt contain 1.4 times more Manganese than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Raw Spelt contain similar levels of Iron per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sunflower Seed Butter have 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 Raw Spelt.
• While 7 oz of Uncooked Spelt contain 1.3 times more Omega 3, 3 times more Carbohydrate and 1.9 times more Fiber than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Raw Spelt offer comparable quantities of Protein per seven ounces.