Comparing Nutrients in 100 grams Sunflower Seed Butter VS Raw Spelt

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Raw Spelt	16%	6%	78%

Macro Nutrients

	Sunflower Seed Butter	Raw Spelt	Recommended Dietary Allowance
Energy	21.3% 617kcal	11.7% 338kcal	2900kcal per day for Men 19-50 years
Fat	57% 55.2g	2.5% 2.43g	97g per day for Men 19-50 years
Saturated Fat	14.6% 4.68g	1.27% 0.41g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	4.06% 0.065g	1.6g per day for Men 19-50 years
Omega 6	57.3% 9.74g	7% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.3g	54% 70g	130g per day for Men 19-50 years
Sugars	14.5% 10.5g	9.4% 6.82g	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% 0g	0.33% 0.24g	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	% 0g	% 0.84g	g per day for Men 19-50 years
Sucrose	% 10.5g	% 0.59g	g per day for Men 19-50 years
Fiber	15% 5.7g	28% 10.7g	38g per day for Men 19-50 years
Protein	31% 17.3g	26% 14.6g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Raw Spelt	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.4% 0.053mg	30.3% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.5% 0.16mg	8.7% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.75mg	42.8% 6.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	21.4% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.3% 0.55mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	34.7% 10.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	59.3% 237μg	11.3% 45μg	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% 2.7mg	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	153% 23mg	5.27% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3% 3.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Butter	Raw Spelt	Recommended Dietary Allowance
Calcium	6.4% 64mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	177% 1.6mg	56.8% 0.51mg	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	51.5% 4.12mg	55.5% 4.44mg	8mg per day for Men 19-50 years
Magnesium	74% 311mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	90% 2.07mg	130% 3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	204% 92μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	95% 666mg	57.3% 401mg	700mg per day for Men 19-50 years
Potassium	17% 576mg	11.4% 388mg	3400mg per day for Men 19-50 years
Selenium	190% 104μg	21.3% 11.7μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.53% 8mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	30% 3.28mg	11mg per day for Men 19-50 years
Water	0.017% 0.62g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Butter VS Raw Spelt per 100 g

Compare the macro and micronutrient content in 100 g of Sunflower Seed Butter versus 100 g of Raw Spelt to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Sunflower Seed Butter have 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 Raw Spelt.
• While 100 g of Uncooked Spelt contain 6.9 times more Vitamin B1 than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Raw Spelt provide similar amounts of Vitamin B3 and Vitamin B5 per 100 grams.
• 100 grams of Raw Spelt have insufficient amounts of Vitamin C
• Both Sunflower Seed Butter no Salt as well as Uncooked Spelt have insufficient amounts of Vitamin B12 in 100 grams.

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

• 100 grams of Sunflower Seed Butter have 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 Raw Spelt.
• While 100 g of Uncooked Spelt contain 1.4 times more Manganese than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Raw Spelt contain similar levels of Iron per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Sunflower Seed Butter have 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 Raw Spelt.
• While 100 g of Uncooked Spelt contain 1.3 times more Omega 3, 3 times more Carbohydrate and 1.9 times more Fiber than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Raw Spelt offer comparable quantities of Protein per 100 grams.