Comparing Nutrients in 14 ounces Carrots VS Sunflower Seed Butter with Salt

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Sunflower Seed Butter with Salt	10%	75%	15%

Macro Nutrients

	Carrots	Sunflower Seed Butter with Salt	Recommended Dietary Allowance
Energy	5.6% 163kcal	84.4% 2449kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	226% 219g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	58% 18.6g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	12.4% 0.2g	1.6g per day for Men 19-50 years
Omega 6	2.33% 0.4g	227% 38.6g	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	71% 93g	130g per day for Men 19-50 years
Sugars	26% 19g	57.7% 42g	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% 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	% 2.34g	% 0g	g per day for Men 19-50 years
Sucrose	% 14.2g	% 41.7g	g per day for Men 19-50 years
Fiber	29.2% 11g	59.5% 22.6g	38g per day for Men 19-50 years
Protein	6.6% 3.7g	122% 68.6g	56g per day for Men 19-50 years

Vitamins

	Carrots	Sunflower Seed Butter with Salt	Recommended Dietary Allowance
Vitamin A	368% 3314μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	49.8% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	167% 26.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	93% 4.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.55mg	168% 2.2mg	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	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	26% 23.4mg	12% 10.7mg	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	606% 91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43.7% 52.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Sunflower Seed Butter with Salt	Recommended Dietary Allowance
Calcium	13% 131mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	704% 6.34mg	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	204% 16.4mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	294% 1234mg	420mg per day for Men 19-50 years
Manganese	24.7% 0.57mg	358% 8.23mg	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% 2643mg	700mg per day for Men 19-50 years
Potassium	37.4% 1270mg	67.2% 2286mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	753% 414μg	55μg per day for Men 19-50 years
Sodium	18.3% 274mg	87.6% 1314mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	176% 19.4mg	11mg per day for Men 19-50 years
Water	9.47% 350g	0.067% 2.46g	3700g per day for Men 19-50 years

Nutrient Comparison: Carrots VS Sunflower Seed Butter with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Carrots versus 14 oz of Sunflower Seed Butter with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Carrots vs Sunflower Seed Butter with Salt:

• 14 ounces of Carrots have 1.2 times more Vitamin B1 and 2.2 times more Vitamin C than Sunflower Seed Butter with Salt.
• While 14 oz of Sunflower Seed Butter with Salt contain 2.8 times more Vitamin B2, 6.9 times more Vitamin B3, 4.3 times more Vitamin B5, 4 times more Vitamin B6, 12.5 times more Vitamin B9 and 34.7 times more Vitamin E than Raw Carrots.
• Both Raw Carrots as well as Sunflower Seed Butter with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Carrots vs Sunflower Seed Butter with Salt:

• 14 ounces of Carrots have 142.4 times more Water than Sunflower Seed Butter with Salt.
• While 14 oz of Sunflower Seed Butter with Salt contain 1.9 times more Calcium, 35.5 times more Copper, 13.7 times more Iron, 25.9 times more Magnesium, 14.5 times more Manganese, 19 times more Phosphorus, 1.8 times more Potassium, 1044 times more Selenium, 4.8 times more Sodium and 20.4 times more Zinc than Raw Carrots.
• 14 ounces of Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Sunflower Seed Butter with Salt contain 15 times more Energy, 230 times more Fat, 146.2 times more Saturated Fat, 25 times more Omega 3, 97.4 times more Omega 6, 2.4 times more Carbohydrate, 2.2 times more Sugars, 2 times more Fiber and 18.6 times more Protein than Raw Carrots.
• 14 ounces of Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein