Comparing Nutrients in 7 ounces Sunflower Seed Flour VS Raw Spelt

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Raw Spelt	16%	6%	78%

Macro Nutrients

	Sunflower Seed Flour	Raw Spelt	Recommended Dietary Allowance
Energy	22.3% 647kcal	23% 671kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	4.97% 4.82g	97g per day for Men 19-50 years
Saturated Fat	0.86% 0.27g	2.5% 0.81g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	8.06% 0.13g	1.6g per day for Men 19-50 years
Omega 6	10% 1.72g	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	54.7% 71g	107% 139g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 1.67g	g per day for Men 19-50 years
Sucrose	NA	% 1.17g	g per day for Men 19-50 years
Fiber	27% 10.3g	56% 21.2g	38g per day for Men 19-50 years
Protein	170% 95g	51.6% 29g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Raw Spelt	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	527% 6.32mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.6% 0.53mg	17.2% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.5mg	85% 13.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	262% 13mg	42.5% 2.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	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	110% 441μg	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	2.87% 2.58mg	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	NA	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 Flour	Raw Spelt	Recommended Dietary Allowance
Calcium	22.6% 226mg	5.36% 53.6mg	1000mg per day for Men 19-50 years
Copper	378% 3.4mg	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	164% 13mg	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	163% 687mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	170% 3.9mg	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	195% 1367mg	114% 796mg	700mg per day for Men 19-50 years
Potassium	3.9% 133mg	22.6% 770mg	3400mg per day for Men 19-50 years
Selenium	210% 115μg	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	89.3% 9.82mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	0.4% 15g	0.59% 22g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Sunflower Seed Flour 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 Flour vs Raw Spelt:

• 7 ounces of Sunflower Seed Flour have 8.8 times more Vitamin B1, 2.4 times more Vitamin B2, 6.2 times more Vitamin B5, 3.3 times more Vitamin B6 and 4.9 times more Vitamin B9 than Raw Spelt.
• Both Sunflower Seed Flour and Raw Spelt provide similar amounts of Vitamin B3 per seven ounces.
• Both Partially Defatted Sunflower Seed Flour as well as Uncooked Spelt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in seven ounces.

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

• 7 ounces of Sunflower Seed Flour have 4.2 times more Calcium, 3.4 times more Copper, 1.5 times more Iron, 2.5 times more Magnesium, 1.7 times more Phosphorus, 5 times more Selenium and 1.5 times more Zinc than Raw Spelt.
• While 7 oz of Uncooked Spelt contain 1.5 times more Manganese and 5.8 times more Potassium than Partially Defatted Sunflower Seed Flour.
• 7 ounces of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sunflower Seed Flour have 3.3 times more Protein than Raw Spelt.
• While 7 oz of Uncooked Spelt contain 1.5 times more Fat, 32.5 times more Omega 3, 1.4 times more Omega 6, 2 times more Carbohydrate and 2.1 times more Fiber than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Raw Spelt offer comparable quantities of Energy per seven ounces.
• 7 ounces of Sunflower Seed Flour provide inadequate amounts of Omega 3