Comparing Nutrients in 100 calories Raw Spelt VS Sunflower Seed Butter

Weight per 100 calories

• Raw Spelt: 29.6g
• Sunflower Seed Butter: 16g

Sunflower Seed Butter no Salt has 1.8 times more energy per unit of mass than Uncooked Spelt, which is very high in comparison to other foods. Raw Spelt having high energy density.

Discover which food has more nutrients per 100 calories - Raw Spelt or 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	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.72g	9.22% 8.95g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	2.37% 0.76g	32g per day for Men 19-50 years
Omega 3	1.2% 0.019g	0.51% 0.008g	1.6g per day for Men 19-50 years
Omega 6	2.08% 0.35g	9.3% 1.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.8g	2.9% 3.78g	130g per day for Men 19-50 years
Sugars	2.8% 2g	2.36% 1.7g	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	0.098% 0.071g	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	% 0.25g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.17g	% 1.7g	g per day for Men 19-50 years
Fiber	8.33% 3.17g	2.43% 0.92g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	5% 2.8g	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	8.97% 0.11mg	0.72% 0.009mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.57% 0.033mg	2.03% 0.026mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.7% 2.02mg	6.83% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.33% 0.32mg	3.8% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.23% 0.068mg	6.86% 0.089mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	10.3% 3.08μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.33% 13.3μg	9.6% 38.4μg	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	0.49% 0.44mg	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	1.56% 0.23mg	24.7% 3.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.89% 1.07μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Spelt	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	0.8% 8mg	1.04% 10.4mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	28.8% 0.26mg	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	16.4% 1.3mg	8.35% 0.67mg	8mg per day for Men 19-50 years
Magnesium	9.6% 40.2mg	12% 50.4mg	420mg per day for Men 19-50 years
Manganese	38.4% 0.88mg	14.6% 0.34mg	2.3mg per day for Men 19-50 years
Molybdenum	60.4% 27μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	17% 119mg	15.4% 108mg	700mg per day for Men 19-50 years
Potassium	3.38% 115mg	2.75% 93mg	3400mg per day for Men 19-50 years
Selenium	6.3% 3.46μg	30.8% 17μg	55μg per day for Men 19-50 years
Sodium	0.16% 2.37mg	0.032% 0.49mg	1500mg per day for Men 19-50 years
Zinc	8.82% 0.97mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	0.088% 3.26g	0.003% 0.1g	3700g per day for Men 19-50 years

Raw Spelt VS Sunflower Seed Butter Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Raw Spelt or Sunflower Seed Butter?

Lets compare vitamin content per 100 calories of Raw Spelt vs Sunflower Seed Butter:

• 100 calories of Raw Spelt have 12.5 times more Vitamin B1, 1.3 times more Vitamin B2, 1.9 times more Vitamin B3 and 1.7 times more Vitamin B5 than Sunflower Seed Butter.
• While 100 kcal of Sunflower Seed Butter no Salt contain 1.3 times more Vitamin B6, 2.9 times more Vitamin B9 and 15.9 times more Vitamin E than Uncooked Spelt.
• 100 calories of Raw Spelt have insufficient amounts of Vitamin E
• 100 calories of Sunflower Seed Butter have insufficient amounts of Vitamin B1
• Both Uncooked Spelt as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin C in 100 calories.

Comparing minerals per 100 calories for Raw Spelt vs Sunflower Seed Butter:

• 100 calories of Raw Spelt have 2 times more Iron, 2.6 times more Manganese, 1.2 times more Potassium and 1.2 times more Zinc than Sunflower Seed Butter.
• While 100 kcal of Sunflower Seed Butter no Salt contain 1.7 times more Copper, 1.3 times more Magnesium and 4.9 times more Selenium than Uncooked Spelt.
• Both Raw Spelt and Sunflower Seed Butter contain similar levels of Phosphorus per 100 calories.
• Both Uncooked Spelt as well as Sunflower Seed Butter no Salt lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Raw Spelt have 5.5 times more Carbohydrate, 3.4 times more Fiber and 1.5 times more Protein than Sunflower Seed Butter.
• While 100 kcal of Sunflower Seed Butter no Salt contain 12.4 times more Fat, 6.3 times more Saturated Fat and 4.5 times more Omega 6 than Uncooked Spelt.
• Both Raw Spelt and Sunflower Seed Butter offer comparable quantities of Energy and Sugars per 100 calories.
• Both Uncooked Spelt as well as Sunflower Seed Butter no Salt provide inadequate amounts of Omega 3 in 100 calories.