Comparing Nutrients in 7 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	23% 671kcal	42.2% 1224kcal	2900kcal per day for Men 19-50 years
Fat	4.97% 4.82g	113% 110g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.81g	29% 9.3g	32g per day for Men 19-50 years
Omega 3	8.06% 0.13g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	14% 2.37g	114% 19.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	107% 139g	35.6% 46.3g	130g per day for Men 19-50 years
Sugars	18.7% 13.5g	29% 21g	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	0.66% 0.48g	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	% 1.67g	% 0g	g per day for Men 19-50 years
Sucrose	% 1.17g	% 21g	g per day for Men 19-50 years
Fiber	56% 21.2g	29.8% 11.3g	38g per day for Men 19-50 years
Protein	51.6% 29g	61.2% 34.3g	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	60% 0.72mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.2% 0.22mg	25% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	85% 13.6mg	83.7% 13.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.5% 2.12mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	84% 1.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	68.8% 20.6μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22.3% 89.3μg	118% 470μg	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	5.95% 5.36mg	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	10.5% 1.57mg	303% 45.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.95% 7.14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

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

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

• 7 ounces of Raw Spelt have 6.9 times more Vitamin B1 than Sunflower Seed Butter.
• While 7 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 seven ounces.
• 7 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 seven ounces.

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

• 7 ounces of Raw Spelt have 1.4 times more Manganese than Sunflower Seed Butter.
• While 7 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 seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 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 7 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 seven ounces.