Comparing Nutrients in 14 ounces Carrots VS Sesame Seed Kernels

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Sesame Seed Kernels	12%	81%	7%

Macro Nutrients

	Carrots	Sesame Seed Kernels	Recommended Dietary Allowance
Energy	5.6% 163kcal	86.4% 2504kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	250% 243g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	112% 36g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	65.2% 1.04g	1.6g per day for Men 19-50 years
Omega 6	2.33% 0.4g	589% 100g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.2% 38g	36% 46.6g	130g per day for Men 19-50 years
Sugars	26% 19g	2.63% 1.9g	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	3% 2.2g	0.38% 0.28g	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	% 2.34g	% 0.4g	g per day for Men 19-50 years
Sucrose	% 14.2g	% 1.23g	g per day for Men 19-50 years
Fiber	29.2% 11g	121% 46g	38g per day for Men 19-50 years
Protein	6.6% 3.7g	145% 81g	56g per day for Men 19-50 years

Vitamins

	Carrots	Sesame Seed Kernels	Recommended Dietary Allowance
Vitamin A	368% 3314μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	231% 2.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	144% 23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.55mg	122% 1.6mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	29.4% 8.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19% 75.4μg	114% 456μg	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	26% 23.4mg	0% 0mg	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	17.5% 2.6mg	44.5% 6.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43.7% 52.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Sesame Seed Kernels	Recommended Dietary Allowance
Calcium	13% 131mg	24% 238mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	617% 5.56mg	0.9mg per day for Men 19-50 years
Fluoride	0.32% 12.7μg	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	15% 1.2mg	316% 25.2mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	326% 1369mg	420mg per day for Men 19-50 years
Manganese	24.7% 0.57mg	248% 5.7mg	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	20% 139mg	378% 2647mg	700mg per day for Men 19-50 years
Potassium	37.4% 1270mg	43% 1469mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	248% 137μg	55μg per day for Men 19-50 years
Sodium	18.3% 274mg	12.4% 187mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	243% 26.7mg	11mg per day for Men 19-50 years
Water	9.47% 350g	0.4% 15g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Carrots vs Sesame Seed Kernels:

• Raw Carrots have 278.3 times more Vitamin A, more Vitamin C and more Vitamin K than Dried Hulled Sesame Seed Kernels.
• While Dried Hulled Sesame Seed Kernels contain 10.6 times more Vitamin B1, 1.6 times more Vitamin B2, 5.9 times more Vitamin B3, 2.9 times more Vitamin B6, 6.1 times more Vitamin B9 and 2.5 times more Vitamin E than Raw Carrots.
• Both Raw Carrots and Dried Hulled Sesame Seed Kernels have similar amounts of Vitamin B5 per 14 oz.
• Both Raw Carrots as well as Dried Hulled Sesame Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Carrots vs Sesame Seed Kernels:

• Raw Carrots have 1.5 times more Sodium and 23.5 times more Water than Dried Hulled Sesame Seed Kernels.
• While Dried Hulled Sesame Seed Kernels contain 1.8 times more Calcium, 31.1 times more Copper, 21.2 times more Iron, 28.8 times more Magnesium, 10.1 times more Manganese, 19.1 times more Phosphorus, 344 times more Selenium and 28 times more Zinc than Raw Carrots.
• Both Raw Carrots and Dried Hulled Sesame Seed Kernels have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Carrots have 9.9 times more Sugars than Dried Hulled Sesame Seed Kernels.
• While Dried Hulled Sesame Seed Kernels contain 15.4 times more Energy, 255 times more Fat, 283 times more Saturated Fat, 131.5 times more Omega 3, 252.3 times more Omega 6, 4.1 times more Fiber and 22 times more Protein than Raw Carrots.
• Both Raw Carrots and Dried Hulled Sesame Seed Kernels have similar amounts of Carbohydrate per 14 oz.
• Both Raw Carrots as well as Dried Hulled Sesame Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.