Comparing Nutrients in 300 calories Cooked SpeltVS Roasted Sunflower Seeds

Weight per 300 calories

Cooked Spelt

236g

Roasted Sunflower Seeds

51.5g

Dry Roasted Sunflower Seed Kernels no Salt have 4.6 times more energy per unit of mass than Cooked Spelt, which is very high in comparison to other foods. Cooked Spelt having average energy density.

Which food has more nutrients per 300 calories - Cooked Spelt or Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Cooked Spelt

16%

78%

Roasted Sunflower Seeds

12%

72%

16%

300 kcal ▼

Macro Nutrients

Cooked Speltvs Roasted Sunflower Seeds

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.07%2g

Fat

26.5%25.7g

2 gvs25.7 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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Saturated Fat

8.4%2.7g

NA gvs2.7 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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Omega 3

2.22%0.036g

NA gvs0.036 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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Omega 6

99%17g

NA gvs17 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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48%62.5g

Carbohydrate

9.54%12.4g

62.5 gvs12.4 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

1.94%1.4g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs1.4 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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24.2%9.2g

Fiber

15%5.72g

9.2 gvs5.72 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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23.2%13g

Protein

17.8%9.96g

13 gvs9.96 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Cooked Speltvs Roasted Sunflower Seeds

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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20.3%0.24mg

Vitamin B1

4.55%0.055mg

Thiamine

0.24 mgvs0.055 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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5.45%0.071mg

Vitamin B2

9.75%0.13mg

Riboflavin

0.071 mgvs0.13 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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38%6.07mg

Vitamin B3

22.7%3.63mg

Niacin, nicotinic acid, niacinamide

6.07 mgvs3.63 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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Vitamin B5

72.6%3.63mg

Pantothenic acid

NA mgvs3.63 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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14.5%0.19mg

Vitamin B6

32%0.41mg

Pyridoxine

0.19 mgvs0.41 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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7.68%30.7μg

Vitamin B9

30.5%122μg

Folates and Folic Acid

30.7 μgvs122 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

0.8%0.72mg

Ascorbic acid

0 mgvs0.72 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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4.1%0.61mg

Vitamin E

89.7%13.5mg

Tocopherols and Tocotrienols

0.61 mgvs13.5 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

1.16%1.4μg

Phytomenadione or phylloquinone

NA μgvs1.4 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cooked Speltvs Roasted Sunflower Seeds

2.36%23.6mg

Calcium

3.6%36mg

23.6 mgvs36 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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56.4%0.51mg

Copper

105%0.94mg

0.51 mgvs0.94 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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49.3%3.94mg

Iron

24.5%1.96mg

3.94 mgvs1.96 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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27.6%116mg

Magnesium

16%66.5mg

116 mgvs66.5 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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112%2.58mg

Manganese

47.3%1.1mg

2.58 mgvs1.1 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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50.6%354mg

Phosphorus

85%595mg

354 mgvs595 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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9.94%338mg

Potassium

13%438mg

338 mgvs438 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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17%9.45μg

Selenium

74.3%41μg

9.45 μgvs41 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.79%12mg

Sodium

0.1%1.55mg

12 mgvs1.55 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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27%2.95mg

Zinc

24.8%2.73mg

2.95 mgvs2.73 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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4.25%157g

Water

0.017%0.62g

157 gvs0.62 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Cooked Spelt vs Roasted Sunflower Seeds:

Cooked Spelt has 4.5 times more Vitamin B1 and 1.7 times more Vitamin B3 than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 1.8 times more Vitamin B2, 2.2 times more Vitamin B6, 4 times more Vitamin B9 and 21.9 times more Vitamin E than Cooked Spelt.
Both Cooked Spelt as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 300 kcal.

Comparing minerals per 300 calories for Cooked Spelt vs Roasted Sunflower Seeds:

Cooked Spelt has 2 times more Iron, 1.7 times more Magnesium, 2.4 times more Manganese and 254.2 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 1.5 times more Calcium, 1.9 times more Copper, 1.7 times more Phosphorus, 1.3 times more Potassium and 4.3 times more Selenium than Cooked Spelt.
Both Cooked Spelt and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Cooked Spelt has 5 times more Carbohydrate, 1.6 times more Fiber and 1.3 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 12.8 times more Fat than Cooked Spelt.
Both Cooked Spelt and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 300 kcal.
Both Cooked Spelt as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Cooked SpeltVS TeffRoasted Sunflower SeedsVS TeffCooked SpeltVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Oil Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 300 calories Cooked SpeltVS Roasted Sunflower Seeds

Weight per 300 calories

Which food has more nutrients per 300 calories - Cooked Spelt or Roasted Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: