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Comparing Nutrients in 14 ounces Toasted Sesame Seed KernelsVS Canned Carrots with Liquids and Salt

Macros Ratio

Protein Fat Carbs

Toasted Sesame Seed Kernels
11%
72%
17%
Canned Carrots with Liquids and Salt
9%
5%
86%
14 oz ▼

Macro Nutrients

77.6%2250kcal
Energy
3.15%91kcal
2250 kcalvs91 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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196%191g
Fat
0.57%0.56g
191 gvs0.56 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat
83.4%26.7g
Saturated Fat
0.31%0.099g
26.7 gvs0.099 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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90%1.44g
Omega 3
2%0.032g
1.44 gvs0.032 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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482%82g
Omega 6
1.3%0.22g
82 gvs0.22 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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79.5%103g
Carbohydrate
16.4%21.3g
103 gvs21.3 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
2.63%1.9g
Sugars
13.5%9.76g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.9 gvs9.76 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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177%67g
Fiber
19%7.14g
67 gvs7.14 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
120%67.3g
Protein
4.1%2.3g
67.3 gvs2.3 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

1.32%12μg
Vitamin A
270%2433μg
RAE, retinol activity equivalents
12 μgvs2433 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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399%4.8mg
Vitamin B1
6.3%0.075mg
Thiamine
4.8 mgvs0.075 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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142%1.85mg
Vitamin B2
8.24%0.11mg
Riboflavin
1.85 mgvs0.11 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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135%21.6mg
Vitamin B3
10.4%1.67mg
Niacin, nicotinic acid, niacinamide
21.6 mgvs1.67 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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54%2.7mg
Vitamin B5
11%0.55mg
Pantothenic acid
2.7 mgvs0.55 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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44.6%0.58mg
Vitamin B6
34%0.44mg
Pyridoxine
0.58 mgvs0.44 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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95%381μg
Vitamin B9
7.94%31.8μg
Folates and Folic Acid
381 μgvs31.8 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
8.8%7.94mg
Ascorbic acid
0 mgvs7.94 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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6.6%0.99mg
Vitamin E
19.3%2.9mg
Tocopherols and Tocotrienols
0.99 mgvs2.9 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg
Vitamin K
32.4%39μg
Phytomenadione or phylloquinone
0 μgvs39 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

52%520mg
Calcium
12.3%123mg
520 mgvs123 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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643%5.8mg
Copper
45.4%0.41mg
5.8 mgvs0.41 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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386%31mg
Iron
25.8%2.06mg
31 mgvs2.06 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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327%1373mg
Magnesium
8.5%35.7mg
1373 mgvs35.7 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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246%5.66mg
Manganese
77.7%1.8mg
5.66 mgvs1.8 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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439%3072mg
Phosphorus
11.3%79.4mg
3072 mgvs79.4 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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47.4%1611mg
Potassium
20%687mg
1611 mgvs687 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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248%137μg
Selenium
2.9%1.6μg
137 μgvs1.6 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
10.3%155mg
Sodium
63.5%953mg
155 mgvs953 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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369%40.6mg
Zinc
10.5%1.15mg
40.6 mgvs1.15 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.54%20g
Water
9.97%369g
20 gvs369 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Toasted Sesame Seed Kernels vs Canned Carrots with Liquids and Salt:
Comparing minerals per 14 ounces for Toasted Sesame Seed Kernels vs Canned Carrots with Liquids and Salt:
Comparison of macro-nutrients per 14 ounces:



Compare more foods per 14 oz: