Comparing Nutrients in 7 ounces Raw Spelt VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Raw Spelt	16%	6%	78%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Raw Spelt	Sunflower Seeds	Recommended Dietary Allowance
Energy	23% 671kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	4.97% 4.82g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.81g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	8.06% 0.13g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	14% 2.37g	269% 45.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	107% 139g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	18.7% 13.5g	7.17% 5.2g	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	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	% 1.67g	NA	g per day for Men 19-50 years
Sucrose	% 1.17g	% 4.96g	g per day for Men 19-50 years
Fiber	56% 21.2g	45% 17g	38g per day for Men 19-50 years
Protein	51.6% 29g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Raw Spelt	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.2% 0.22mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	85% 13.6mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.5% 2.12mg	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	205% 2.67mg	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	113% 450μg	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	3.1% 2.78mg	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	465% 69.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.95% 7.14μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Spelt	Sunflower Seeds	Recommended Dietary Allowance
Calcium	5.36% 53.6mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	113% 1mg	397% 3.57mg	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	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	154% 645mg	420mg per day for Men 19-50 years
Manganese	257% 5.9mg	168% 3.87mg	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	187% 1310mg	700mg per day for Men 19-50 years
Potassium	22.6% 770mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	42.2% 23.2μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	0.59% 22g	0.25% 9.4g	3700g per day for Men 19-50 years

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

• Uncooked Spelt has more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.1 times more Vitamin B1, 3.1 times more Vitamin B2, 5.8 times more Vitamin B6, 5 times more Vitamin B9, more Vitamin C and 44.5 times more Vitamin E than Uncooked Spelt.
• Both Uncooked Spelt and Dried Sunflower Seed Kernels have similar amounts of Vitamin B3 and Vitamin B5 per 7 oz.
• Both Uncooked Spelt as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Raw Spelt vs Sunflower Seeds:

• Uncooked Spelt has 1.5 times more Manganese than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.9 times more Calcium, 3.5 times more Copper, 2.4 times more Magnesium, 1.6 times more Phosphorus, 1.7 times more Potassium, 4.5 times more Selenium and 1.5 times more Zinc than Uncooked Spelt.
• Both Uncooked Spelt and Dried Sunflower Seed Kernels have similar amounts of Iron per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Uncooked Spelt has 3.5 times more Carbohydrate, 2.6 times more Sugars and 1.2 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Energy, 21.2 times more Fat, 11 times more Saturated Fat, 19.3 times more Omega 6 and 1.4 times more Protein than Uncooked Spelt.
• Both Uncooked Spelt and Dried Sunflower Seed Kernels have similar amounts of Omega 3 per 7 oz.
• Both Uncooked Spelt as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.