Comparing Nutrients in 14 ounces Toasted Sesame Seeds with Salt VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Toasted Sesame Seeds with Salt	11%	72%	17%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Toasted Sesame Seeds with Salt	Boiled Carrots	Recommended Dietary Allowance
Energy	77.6% 2250kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	196% 191g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	83.4% 26.7g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	90% 1.44g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	482% 82g	2.03% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.5% 103g	25% 32.6g	130g per day for Men 19-50 years
Sugars	2.63% 1.9g	19% 13.7g	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	1.97% 1.43g	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	% 1.6g	g per day for Men 19-50 years
Sucrose	NA	% 10.7g	g per day for Men 19-50 years
Fiber	177% 67g	31.3% 12g	38g per day for Men 19-50 years
Protein	120% 67.3g	5.4% 3g	56g per day for Men 19-50 years

Vitamins

	Toasted Sesame Seeds with Salt	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	376% 3382μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	399% 4.8mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	142% 1.85mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	135% 21.6mg	16% 2.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54% 2.7mg	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44.6% 0.58mg	46.7% 0.61mg	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	95% 381μg	14% 55.6μg	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% 0mg	16% 14.3mg	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	6.6% 0.99mg	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	45.3% 54.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sesame Seeds with Salt	Boiled Carrots	Recommended Dietary Allowance
Calcium	52% 520mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	643% 5.8mg	7.5% 0.067mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4.7% 189μg	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	386% 31mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	327% 1373mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	246% 5.66mg	26.7% 0.62mg	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	439% 3072mg	17% 119mg	700mg per day for Men 19-50 years
Potassium	47.4% 1611mg	27.4% 933mg	3400mg per day for Men 19-50 years
Selenium	248% 137μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	156% 2334mg	15.3% 230mg	1500mg per day for Men 19-50 years
Zinc	369% 40.6mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	0.54% 20g	9.67% 358g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sesame Seeds with Salt VS Boiled Carrots per 14 oz

Compare the macro and micronutrient content in 14 oz of Toasted Sesame Seeds with Salt versus 14 oz of Boiled Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Toasted Sesame Seeds with Salt vs Boiled Carrots:

• 14 ounces of Toasted Sesame Seeds with Salt have 18.3 times more Vitamin B1, 10.6 times more Vitamin B2, 8.4 times more Vitamin B3, 2.9 times more Vitamin B5 and 6.9 times more Vitamin B9 than Boiled Carrots.
• While 14 oz of Boiled and Drained Carrots contain 284 times more Vitamin A, more Vitamin C, 4.1 times more Vitamin E and more Vitamin K than Hulled Sesame Seed Kernels, Toasted with Salt.
• Both Toasted Sesame Seeds with Salt and Boiled Carrots provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Toasted Sesame Seeds with Salt have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Hulled Sesame Seed Kernels, Toasted with Salt as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Toasted Sesame Seeds with Salt vs Boiled Carrots:

• 14 ounces of Toasted Sesame Seeds with Salt have 4.4 times more Calcium, 85.7 times more Copper, 22.9 times more Iron, 34.6 times more Magnesium, 9.2 times more Manganese, 25.8 times more Phosphorus, 1.7 times more Potassium, 49.1 times more Selenium, 10.1 times more Sodium and 51.2 times more Zinc than Boiled Carrots.
• While 14 oz of Boiled and Drained Carrots contain 18 times more Water than Hulled Sesame Seed Kernels, Toasted with Salt.
• 14 ounces of Boiled Carrots lack sufficient amounts of Copper, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Toasted Sesame Seeds with Salt have 16.2 times more Energy, 266.7 times more Fat, 224.1 times more Saturated Fat, 363 times more Omega 3, 237.4 times more Omega 6, 3.2 times more Carbohydrate, 5.6 times more Fiber and 22.3 times more Protein than Boiled Carrots.
• While 14 oz of Boiled and Drained Carrots contain 7.2 times more Sugars than Hulled Sesame Seed Kernels, Toasted with Salt.
• 14 ounces of Boiled Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein