Comparing Nutrients in 14 ounces Carrots VS Toasted Sesame Seed Kernels

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Toasted Sesame Seed Kernels	11%	72%	17%

Macro Nutrients

	Carrots	Toasted Sesame Seed Kernels	Recommended Dietary Allowance
Energy	5.6% 163kcal	77.6% 2250kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	196% 191g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	83.4% 26.7g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	90% 1.44g	1.6g per day for Men 19-50 years
Omega 6	2.33% 0.4g	482% 82g	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	79.5% 103g	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	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	% 2.34g	NA	g per day for Men 19-50 years
Sucrose	% 14.2g	NA	g per day for Men 19-50 years
Fiber	29.2% 11g	177% 67g	38g per day for Men 19-50 years
Protein	6.6% 3.7g	120% 67.3g	56g per day for Men 19-50 years

Vitamins

	Carrots	Toasted 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	399% 4.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	142% 1.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	135% 21.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.55mg	44.6% 0.58mg	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	95% 381μg	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	6.6% 0.99mg	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	Toasted Sesame Seed Kernels	Recommended Dietary Allowance
Calcium	13% 131mg	52% 520mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	643% 5.8mg	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	386% 31mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	327% 1373mg	420mg per day for Men 19-50 years
Manganese	24.7% 0.57mg	246% 5.66mg	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	439% 3072mg	700mg per day for Men 19-50 years
Potassium	37.4% 1270mg	47.4% 1611mg	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	10.3% 155mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	369% 40.6mg	11mg per day for Men 19-50 years
Water	9.47% 350g	0.54% 20g	3700g per day for Men 19-50 years

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

• Raw Carrots have 278.3 times more Vitamin A, more Vitamin C, 2.6 times more Vitamin E and more Vitamin K than Toasted Hulled Sesame Seed Kernels.
• While Toasted Hulled Sesame Seed Kernels contain 18.3 times more Vitamin B1, 8 times more Vitamin B2, 5.5 times more Vitamin B3, 2.5 times more Vitamin B5 and 5.1 times more Vitamin B9 than Raw Carrots.
• Both Raw Carrots and Toasted Hulled Sesame Seed Kernels have similar amounts of Vitamin B6 per 14 oz.
• Both Raw Carrots as well as Toasted Hulled Sesame Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Raw Carrots have 1.8 times more Sodium and 17.7 times more Water than Toasted Hulled Sesame Seed Kernels.
• While Toasted Hulled Sesame Seed Kernels contain 4 times more Calcium, 32.4 times more Copper, 25.9 times more Iron, 28.8 times more Magnesium, 10 times more Manganese, 22.1 times more Phosphorus, 1.3 times more Potassium, 344 times more Selenium and 42.6 times more Zinc than Raw Carrots.

Comparison of macro-nutrients per 14 ounces:

• Raw Carrots have 9.9 times more Sugars than Toasted Hulled Sesame Seed Kernels.
• While Toasted Hulled Sesame Seed Kernels contain 13.8 times more Energy, 200 times more Fat, 210.1 times more Saturated Fat, 181.5 times more Omega 3, 206.5 times more Omega 6, 2.7 times more Carbohydrate, 6 times more Fiber and 18.2 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Toasted Hulled Sesame Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.