Comparing Nutrients in 100 grams Raw Spelt VS 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	11.7% 338kcal	21.3% 619kcal	2900kcal per day for Men 19-50 years
Fat	2.5% 2.43g	58.6% 56.8g	97g per day for Men 19-50 years
Saturated Fat	1.27% 0.41g	18.6% 5.95g	32g per day for Men 19-50 years
Omega 3	4.06% 0.065g	4.94% 0.079g	1.6g per day for Men 19-50 years
Omega 6	7% 1.2g	220% 37.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70g	16% 20.6g	130g per day for Men 19-50 years
Sugars	9.4% 6.82g	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	0.33% 0.24g	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	% 0.84g	NA	g per day for Men 19-50 years
Sucrose	% 0.59g	NA	g per day for Men 19-50 years
Fiber	28% 10.7g	30.3% 11.5g	38g per day for Men 19-50 years
Protein	26% 14.6g	30.7% 17.2g	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	30.3% 0.36mg	27% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.7% 0.11mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.8% 6.84mg	26.2% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.4% 1.07mg	141% 7.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	62% 0.81mg	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	59.5% 238μg	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	1.56% 1.4mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3% 3.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Spelt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.7% 27mg	5.7% 57mg	1000mg per day for Men 19-50 years
Copper	56.8% 0.51mg	204% 1.83mg	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	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	92% 2.1mg	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	165% 1158mg	700mg per day for Men 19-50 years
Potassium	11.4% 388mg	14.4% 491mg	3400mg per day for Men 19-50 years
Selenium	21.3% 11.7μg	NA	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	48% 5.3mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.027% 1g	3700g per day for Men 19-50 years

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

• Uncooked Spelt has 1.6 times more Vitamin B3 than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 2.5 times more Vitamin B2, 6.6 times more Vitamin B5, 3.5 times more Vitamin B6, 5.3 times more Vitamin B9 and more Vitamin C than Uncooked Spelt.
• Both Uncooked Spelt and Toasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B1 per 100 g.
• Both Uncooked Spelt as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A and Vitamin B12 in 100 g.

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

• Uncooked Spelt has 1.4 times more Manganese than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 2.1 times more Calcium, 3.6 times more Copper, 1.5 times more Iron, 2.9 times more Phosphorus, 1.3 times more Potassium and 1.6 times more Zinc than Uncooked Spelt.
• Both Uncooked Spelt and Toasted Sunflower Seed Kernels no Salt have similar amounts of Magnesium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Uncooked Spelt has 3.4 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.8 times more Energy, 23.4 times more Fat, 14.7 times more Saturated Fat and 31.3 times more Omega 6 than Uncooked Spelt.
• Both Uncooked Spelt and Toasted Sunflower Seed Kernels no Salt have similar amounts of Omega 3, Fiber and Protein per 100 g.
• Both Uncooked Spelt as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.