Comparing Nutrients in 14 ounces Boiled Carrots VS Dry Roasted Sunflower Seed Kernels From Shell with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Dry Roasted Sunflower Seed Kernels From Shell with Salt	13%	76%	11%

Macro Nutrients

	Boiled Carrots	Dry Roasted Sunflower Seed Kernels From Shell with Salt	Recommended Dietary Allowance
Energy	4.8% 139kcal	74.7% 2167kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	2.03% 0.35g	765% 130g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	46.7% 60.8g	130g per day for Men 19-50 years
Sugars	19% 13.7g	15% 11g	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	1.97% 1.43g	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	% 1.6g	% 0.12g	g per day for Men 19-50 years
Sucrose	% 10.7g	% 10.7g	g per day for Men 19-50 years
Fiber	31.3% 12g	94% 35.7g	38g per day for Men 19-50 years
Protein	5.4% 3g	137% 76.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Dry Roasted Sunflower Seed Kernels From Shell with Salt	Recommended Dietary Allowance
Vitamin A	376% 3382μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.56mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	559% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.7% 0.61mg	245% 3.2mg	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	14% 55.6μg	235% 941μg	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	16% 14.3mg	6.17% 5.56mg	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	27.3% 4.1mg	691% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45.3% 54.4μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Dry Roasted Sunflower Seed Kernels From Shell with Salt	Recommended Dietary Allowance
Calcium	12% 119mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	807% 7.26mg	0.9mg per day for Men 19-50 years
Fluoride	4.7% 189μg	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	17% 1.35mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	26.7% 0.62mg	364% 8.37mg	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	17% 119mg	655% 4584mg	700mg per day for Men 19-50 years
Potassium	27.4% 933mg	99% 3374mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	572% 315μg	55μg per day for Men 19-50 years
Sodium	15.3% 230mg	1590% 23845mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	191% 21mg	11mg per day for Men 19-50 years
Water	9.67% 358g	0.13% 4.76g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Carrots vs Dry Roasted Sunflower Seed Kernels From Shell with Salt:

• Boiled and Drained Carrots have more Vitamin A, 2.6 times more Vitamin C and 5.1 times more Vitamin K than Dry Roasted Sunflower Seed Kernels From Shell with Salt.
• While Dry Roasted Sunflower Seed Kernels From Shell with Salt contain 1.6 times more Vitamin B1, 5.6 times more Vitamin B2, 10.9 times more Vitamin B3, 30.3 times more Vitamin B5, 5.3 times more Vitamin B6, 16.9 times more Vitamin B9 and 25.3 times more Vitamin E than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Dry Roasted Sunflower Seed Kernels From Shell with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Carrots vs Dry Roasted Sunflower Seed Kernels From Shell with Salt:

• Boiled and Drained Carrots have 75.1 times more Water than Dry Roasted Sunflower Seed Kernels From Shell with Salt.
• While Dry Roasted Sunflower Seed Kernels From Shell with Salt contain 2.3 times more Calcium, 107.6 times more Copper, 11.2 times more Iron, 12.9 times more Magnesium, 13.6 times more Manganese, 38.5 times more Phosphorus, 3.6 times more Potassium, 113.3 times more Selenium, 103.6 times more Sodium and 26.5 times more Zinc than Boiled and Drained Carrots.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Carrots have 1.3 times more Sugars than Dry Roasted Sunflower Seed Kernels From Shell with Salt.
• While Dry Roasted Sunflower Seed Kernels From Shell with Salt contain 15.6 times more Energy, 276.7 times more Fat, 174 times more Saturated Fat, 69 times more Omega 3, 376.8 times more Omega 6, 1.9 times more Carbohydrate, 3 times more Fiber and 25.4 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Dry Roasted Sunflower Seed Kernels From Shell with Salt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.