Comparing Nutrients in 100 grams Oil Roasted Sunflower Seeds VS Raw Kamut

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Raw Kamut	16%	5%	79%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Raw Kamut	Recommended Dietary Allowance
Energy	20.4% 592kcal	11.6% 337kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.3g	2.2% 2.13g	97g per day for Men 19-50 years
Saturated Fat	22% 7.07g	0.61% 0.2g	32g per day for Men 19-50 years
Omega 3	5.06% 0.081g	3% 0.048g	1.6g per day for Men 19-50 years
Omega 6	201% 34.2g	3.37% 0.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	54.3% 70.6g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	11% 7.84g	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	0.15% 0.11g	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	% 0.74g	% 0.62g	g per day for Men 19-50 years
Sucrose	% 2.37g	% 0.55g	g per day for Men 19-50 years
Fiber	28% 10.6g	29.2% 11g	38g per day for Men 19-50 years
Protein	36% 20g	26% 14.5g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Raw Kamut	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.7% 0.32mg	47% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.13mg	40% 6.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	139% 6.94mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	58.5% 234μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.22% 1.1mg	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	242% 36.3mg	4.07% 0.61mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.1μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Raw Kamut	Recommended Dietary Allowance
Calcium	8.7% 87mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	56.2% 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	53.5% 4.3mg	47% 3.77mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	90% 2.08mg	119% 2.74mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	163% 1139mg	52% 364mg	700mg per day for Men 19-50 years
Potassium	14.2% 483mg	12% 403mg	3400mg per day for Men 19-50 years
Selenium	142% 78.2μg	148% 81.5μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	47.4% 5.2mg	33.5% 3.68mg	11mg per day for Men 19-50 years
Water	0.042% 1.54g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Raw Kamut per 100 g

Compare the macro and micronutrient content in 100 g of Oil Roasted Sunflower Seeds versus 100 g of Raw Kamut to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Oil Roasted Sunflower Seeds vs Raw Kamut:

• 100 grams of Oil Roasted Sunflower Seeds have 1.5 times more Vitamin B2, 7.3 times more Vitamin B5, 3.1 times more Vitamin B6, 59.6 times more Vitamin E and 1.7 times more Vitamin K than Raw Kamut.
• While 100 g of Uncooked Khorasan Wheat contain 1.8 times more Vitamin B1 and 1.5 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• 100 grams of Raw Kamut have insufficient amounts of Vitamin K
• Both Oil Roasted Sunflower Seed Kernels as well as Uncooked Khorasan Wheat have insufficient amounts of Vitamin A and Vitamin C in 100 grams.

Comparing minerals per 100 grams for Oil Roasted Sunflower Seeds vs Raw Kamut:

• 100 grams of Oil Roasted Sunflower Seeds have 4 times more Calcium, 3.6 times more Copper, 3.1 times more Phosphorus and 1.4 times more Zinc than Raw Kamut.
• While 100 g of Uncooked Khorasan Wheat contain 1.3 times more Manganese than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Raw Kamut contain similar levels of Iron, Magnesium, Potassium and Selenium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Oil Roasted Sunflower Seeds have 1.8 times more Energy, 24.1 times more Fat, 36.1 times more Saturated Fat, 1.7 times more Omega 3, 59.7 times more Omega 6 and 1.4 times more Protein than Raw Kamut.
• While 100 g of Uncooked Khorasan Wheat contain 3.1 times more Carbohydrate and 2.5 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Raw Kamut offer comparable quantities of Fiber per 100 grams.