Comparing Nutrients in 7 ounces Toasted Sunflower Seeds VS Raw Spelt

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Raw Spelt	16%	6%	78%

Macro Nutrients

	Toasted Sunflower Seeds	Raw Spelt	Recommended Dietary Allowance
Energy	42.4% 1228kcal	23% 671kcal	2900kcal per day for Men 19-50 years
Fat	116% 113g	4.97% 4.82g	97g per day for Men 19-50 years
Saturated Fat	37% 12g	2.5% 0.81g	32g per day for Men 19-50 years
Omega 3	9.8% 0.16g	8.06% 0.13g	1.6g per day for Men 19-50 years
Omega 6	436% 74g	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	31.4% 41g	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	60% 23g	56% 21.2g	38g per day for Men 19-50 years
Protein	61% 34g	51.6% 29g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Raw Spelt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.7% 0.64mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.5% 0.57mg	17.2% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.33mg	85% 13.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	280% 14mg	42.5% 2.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	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% 472μg	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	3.1% 2.78mg	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

	Toasted Sunflower Seeds	Raw Spelt	Recommended Dietary Allowance
Calcium	11.3% 113mg	5.36% 53.6mg	1000mg per day for Men 19-50 years
Copper	404% 3.64mg	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	169% 13.5mg	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	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	328% 2298mg	114% 796mg	700mg per day for Men 19-50 years
Potassium	28.7% 974mg	22.6% 770mg	3400mg per day for Men 19-50 years
Selenium	NA	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	96% 10.5mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	0.054% 2g	0.59% 22g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Raw Spelt per 7 oz

Compare the macro and micronutrient content in 7 oz of Toasted Sunflower Seeds 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 Toasted Sunflower Seeds vs Raw Spelt:

• 7 ounces of Toasted Sunflower Seeds have 2.5 times more Vitamin B2, 6.6 times more Vitamin B5, 3.5 times more Vitamin B6 and 5.3 times more Vitamin B9 than Raw Spelt.
• While 7 oz of Uncooked Spelt contain 1.6 times more Vitamin B3 than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Raw Spelt provide similar amounts of Vitamin B1 per seven ounces.
• Both Toasted Sunflower Seed Kernels no Salt 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 Toasted Sunflower Seeds vs Raw Spelt:

• 7 ounces of Toasted Sunflower Seeds have 2.1 times more Calcium, 3.6 times more Copper, 1.5 times more Iron, 2.9 times more Phosphorus, 1.3 times more Potassium and 1.6 times more Zinc than Raw Spelt.
• While 7 oz of Uncooked Spelt contain 1.4 times more Manganese than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Raw Spelt contain similar levels of Magnesium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Toasted Sunflower Seeds have 1.8 times more Energy, 23.4 times more Fat, 14.7 times more Saturated Fat, 1.2 times more Omega 3 and 31.3 times more Omega 6 than Raw Spelt.
• While 7 oz of Uncooked Spelt contain 3.4 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Raw Spelt offer comparable quantities of Fiber and Protein per seven ounces.