Comparing Nutrients in 100 calories Raw Spelt VS Toasted Sunflower Seeds

Weight per 100 calories

• Raw Spelt: 29.6g
• Toasted Sunflower Seeds: 16g

Toasted Sunflower Seed Kernels no Salt have 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 Toasted Sunflower Seeds?

Macros Ratio

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

Macro Nutrients

	Raw Spelt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.72g	9.46% 9.18g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	3% 0.96g	32g per day for Men 19-50 years
Omega 3	1.2% 0.019g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	2.08% 0.35g	35.5% 6.04g	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	2.56% 3.33g	130g per day for Men 19-50 years
Sugars	2.8% 2g	NA	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	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	% 0.25g	NA	g per day for Men 19-50 years
Sucrose	% 0.17g	NA	g per day for Men 19-50 years
Fiber	8.33% 3.17g	4.9% 1.86g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	4.96% 2.8g	56g per day for Men 19-50 years

Vitamins

	Raw Spelt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.97% 0.11mg	4.38% 0.053mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.57% 0.033mg	3.54% 0.046mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.7% 2.02mg	4.24% 0.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.33% 0.32mg	23% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.23% 0.068mg	10% 0.13mg	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	0.25% 0.23mg	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	NA	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	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.8% 8mg	0.92% 9.2mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	33% 0.3mg	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	13.8% 1.1mg	8mg per day for Men 19-50 years
Magnesium	9.6% 40.2mg	4.96% 21mg	420mg per day for Men 19-50 years
Manganese	38.4% 0.88mg	15% 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	26.7% 187mg	700mg per day for Men 19-50 years
Potassium	3.38% 115mg	2.33% 79.3mg	3400mg per day for Men 19-50 years
Selenium	6.3% 3.46μg	NA	55μg per day for Men 19-50 years
Sodium	0.16% 2.37mg	0.032% 0.48mg	1500mg per day for Men 19-50 years
Zinc	8.82% 0.97mg	7.8% 0.86mg	11mg per day for Men 19-50 years
Water	0.088% 3.26g	0.004% 0.16g	3700g per day for Men 19-50 years

Raw Spelt VS Toasted Sunflower Seeds Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Raw Spelt or Toasted Sunflower Seeds?

Lets compare vitamin content per 100 calories of Raw Spelt vs Toasted Sunflower Seeds:

• 100 calories of Raw Spelt have 2.1 times more Vitamin B1 and 3 times more Vitamin B3 than Toasted Sunflower Seeds.
• While 100 kcal of Toasted Sunflower Seed Kernels no Salt contain 1.4 times more Vitamin B2, 3.6 times more Vitamin B5, 1.9 times more Vitamin B6 and 2.9 times more Vitamin B9 than Uncooked Spelt.
• Both Uncooked Spelt as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 calories.

Comparing minerals per 100 calories for Raw Spelt vs Toasted Sunflower Seeds:

• 100 calories of Raw Spelt have 1.9 times more Magnesium, 2.6 times more Manganese and 1.4 times more Potassium than Toasted Sunflower Seeds.
• While 100 kcal of Toasted Sunflower Seed Kernels no Salt contain 2 times more Copper and 1.6 times more Phosphorus than Uncooked Spelt.
• Both Raw Spelt and Toasted Sunflower Seeds contain similar levels of Iron and Zinc per 100 calories.
• Both Uncooked Spelt as well as Toasted Sunflower Seed Kernels no Salt lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Raw Spelt have 6.2 times more Carbohydrate, 1.7 times more Fiber and 1.6 times more Protein than Toasted Sunflower Seeds.
• While 100 kcal of Toasted Sunflower Seed Kernels no Salt contain 12.8 times more Fat, 8 times more Saturated Fat and 17.1 times more Omega 6 than Uncooked Spelt.
• Both Raw Spelt and Toasted Sunflower Seeds offer comparable quantities of Energy per 100 calories.
• Both Uncooked Spelt as well as Toasted Sunflower Seed Kernels no Salt provide inadequate amounts of Omega 3 in 100 calories.