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

Macros Ratio

	Protein	Fat	Carbs
Raw Spelt	16%	6%	78%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Raw Spelt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	11.7% 338kcal	20.4% 592kcal	2900kcal per day for Men 19-50 years
Fat	2.5% 2.43g	53% 51.3g	97g per day for Men 19-50 years
Saturated Fat	1.27% 0.41g	22% 7.07g	32g per day for Men 19-50 years
Omega 3	4.06% 0.065g	5.06% 0.081g	1.6g per day for Men 19-50 years
Omega 6	7% 1.2g	201% 34.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70g	17.6% 23g	130g per day for Men 19-50 years
Sugars	9.4% 6.82g	4.3% 3.1g	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	0.33% 0.24g	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	% 0.84g	% 0.74g	g per day for Men 19-50 years
Sucrose	% 0.59g	% 2.37g	g per day for Men 19-50 years
Fiber	28% 10.7g	28% 10.6g	38g per day for Men 19-50 years
Protein	26% 14.6g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Raw Spelt	Oil Roasted 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	30.3% 0.36mg	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.7% 0.11mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.8% 6.84mg	26% 4.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.4% 1.07mg	139% 6.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	34.7% 10.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11.3% 45μg	58.5% 234μg	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	1.22% 1.1mg	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	5.27% 0.79mg	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3% 3.6μg	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Spelt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.7% 27mg	8.7% 87mg	1000mg per day for Men 19-50 years
Copper	56.8% 0.51mg	200% 1.8mg	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	55.5% 4.44mg	53.5% 4.3mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	90% 2.08mg	2.3mg per day for Men 19-50 years
Molybdenum	204% 92μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	57.3% 401mg	163% 1139mg	700mg per day for Men 19-50 years
Potassium	11.4% 388mg	14.2% 483mg	3400mg per day for Men 19-50 years
Selenium	21.3% 11.7μg	142% 78.2μg	55μg per day for Men 19-50 years
Sodium	0.53% 8mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	30% 3.28mg	47.4% 5.2mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.042% 1.54g	3700g per day for Men 19-50 years

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

• Uncooked Spelt has 1.7 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.5 times more Vitamin B2, 6.5 times more Vitamin B5, 3.4 times more Vitamin B6, 5.2 times more Vitamin B9, more Vitamin C and 46 times more Vitamin E than Uncooked Spelt.
• Both Uncooked Spelt and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B1 and Vitamin K per 100 g.
• Both Uncooked Spelt as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin B12 in 100 g.

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

• Uncooked Spelt has 1.4 times more Manganese than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 3.2 times more Calcium, 3.5 times more Copper, 2.8 times more Phosphorus, 6.7 times more Selenium and 1.6 times more Zinc than Uncooked Spelt.
• Both Uncooked Spelt and Oil Roasted Sunflower Seed Kernels have similar amounts of Iron, Magnesium and Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Uncooked Spelt has 3.1 times more Carbohydrate and 2.2 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.8 times more Energy, 21.1 times more Fat, 17.4 times more Saturated Fat, 28.7 times more Omega 6 and 1.4 times more Protein than Uncooked Spelt.
• Both Uncooked Spelt and Oil Roasted Sunflower Seed Kernels have similar amounts of Omega 3 and Fiber per 100 g.
• Both Uncooked Spelt as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.