Comparing Nutrients in 100 calories Sunflower Seed Flour VS Carrots

Weight per 100 calories

• Sunflower Seed Flour: 30.7g
• Carrots: 244g

Sunflower Seed Flour has 8 times more energy per 100g than Carrots. It has high energy density when compared to other foods. Raw Carrots having low energy density.

Which food has more nutrients per 100 calories - Sunflower Seed Flour or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Carrots	8%	5%	87%

Macro Nutrients

	Sunflower Seed Flour	Carrots	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.49g	0.6% 0.59g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.042g	0.24% 0.078g	32g per day for Men 19-50 years
Omega 3	0.038% 0.001g	0.3% 0.005g	1.6g per day for Men 19-50 years
Omega 6	1.57% 0.27g	1.43% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.45% 11g	18% 23.4g	130g per day for Men 19-50 years
Sugars	NA	16% 11.6g	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	NA	1.85% 1.34g	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	NA	% 1.44g	g per day for Men 19-50 years
Sucrose	NA	% 8.76g	g per day for Men 19-50 years
Fiber	4.2% 1.6g	18% 6.83g	38g per day for Men 19-50 years
Protein	26.3% 14.7g	4.05% 2.27g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Carrots	Recommended Dietary Allowance
Vitamin A	0.068% 0.61μg	226% 2037μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	81.5% 0.98mg	13.4% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.28% 0.082mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.24mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.5% 2.02mg	13.3% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.8% 0.23mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	18% 5.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 68μg	11.6% 46.3μg	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	0.44% 0.4mg	16% 14.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	10.7% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	27% 32μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Flour	Carrots	Recommended Dietary Allowance
Calcium	3.5% 35mg	8.05% 80.5mg	1000mg per day for Men 19-50 years
Copper	58.4% 0.53mg	12% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.2% 7.8μg	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	25.4% 2.03mg	9.15% 0.73mg	8mg per day for Men 19-50 years
Magnesium	25.3% 106mg	6.97% 29.3mg	420mg per day for Men 19-50 years
Manganese	26.3% 0.61mg	15% 0.35mg	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	30% 211mg	12% 85.4mg	700mg per day for Men 19-50 years
Potassium	0.6% 20.6mg	23% 780mg	3400mg per day for Men 19-50 years
Selenium	32.5% 18μg	0.44% 0.24μg	55μg per day for Men 19-50 years
Sodium	0.061% 0.92mg	11.2% 168mg	1500mg per day for Men 19-50 years
Zinc	14% 1.5mg	5.32% 0.59mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	5.82% 215g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Sunflower Seed Flour vs Carrots:

• Partially Defatted Sunflower Seed Flour has 6.1 times more Vitamin B1, 3 times more Vitamin B5 and 1.5 times more Vitamin B9 than Raw Carrots.
• While Raw Carrots contain 3319.6 times more Vitamin A, 1.7 times more Vitamin B2, 1.5 times more Vitamin B6 and 36.1 times more Vitamin C than Partially Defatted Sunflower Seed Flour.
• Both Partially Defatted Sunflower Seed Flour and Raw Carrots have similar amounts of Vitamin B3 per 100 kcal.
• Both Partially Defatted Sunflower Seed Flour as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Sunflower Seed Flour vs Carrots:

• Partially Defatted Sunflower Seed Flour has 4.8 times more Copper, 2.8 times more Iron, 3.6 times more Magnesium, 1.7 times more Manganese, 2.5 times more Phosphorus, 73.2 times more Selenium and 2.6 times more Zinc than Raw Carrots.
• While Raw Carrots contain 2.3 times more Calcium, 38 times more Potassium, 182.9 times more Sodium and 94 times more Water than Partially Defatted Sunflower Seed Flour.

Comparison of macro-nutrients per 100 calories:

• Partially Defatted Sunflower Seed Flour has 6.5 times more Protein than Raw Carrots.
• While Raw Carrots contain 2.1 times more Carbohydrate and 4.3 times more Fiber than Partially Defatted Sunflower Seed Flour.
• Both Partially Defatted Sunflower Seed Flour and Raw Carrots have similar amounts of Energy and Omega 6 per 100 kcal.
• Both Partially Defatted Sunflower Seed Flour as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.