Comparing Nutrients in 14 ounces Sunflower Seed Flour VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Sunflower Seed Flour	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	44.6% 1294kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	6.6% 6.4g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.55g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	20.3% 3.45g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	109% 142g	16.4% 21.3g	130g per day for Men 19-50 years
Sugars	NA	13.5% 9.76g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	54.3% 20.6g	19% 7.14g	38g per day for Men 19-50 years
Protein	341% 191g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	270% 2433μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1054% 12.6mg	6.3% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.2% 1.06mg	8.24% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	181% 29mg	10.4% 1.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	524% 26mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	230% 3mg	34% 0.44mg	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	220% 881μg	7.94% 31.8μg	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	5.73% 5.16mg	8.8% 7.94mg	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	NA	19.3% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	32.4% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Flour	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	45.2% 452mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	755% 6.8mg	45.4% 0.41mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	328% 26.3mg	25.8% 2.06mg	8mg per day for Men 19-50 years
Magnesium	327% 1373mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	341% 7.84mg	77.7% 1.8mg	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	391% 2735mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	7.82% 266mg	20% 687mg	3400mg per day for Men 19-50 years
Selenium	420% 231μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	63.5% 953mg	1500mg per day for Men 19-50 years
Zinc	179% 19.6mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	0.8% 29.6g	9.97% 369g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Sunflower Seed Flour vs Canned Carrots with Liquids and Salt:

• Partially Defatted Sunflower Seed Flour has 167.7 times more Vitamin B1, 9.9 times more Vitamin B2, 17.4 times more Vitamin B3, 47.5 times more Vitamin B5, 6.7 times more Vitamin B6 and 27.8 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 306.5 times more Vitamin A and 1.5 times more Vitamin C than Partially Defatted Sunflower Seed Flour.
• Both Partially Defatted Sunflower Seed Flour as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Sunflower Seed Flour vs Canned Carrots with Liquids and Salt:

• Partially Defatted Sunflower Seed Flour has 3.7 times more Calcium, 16.6 times more Copper, 12.7 times more Iron, 38.4 times more Magnesium, 4.4 times more Manganese, 34.5 times more Phosphorus, 145.5 times more Selenium and 17.1 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 2.6 times more Potassium, 80 times more Sodium and 12.4 times more Water than Partially Defatted Sunflower Seed Flour.

Comparison of macro-nutrients per 14 ounces:

• Partially Defatted Sunflower Seed Flour has 14.2 times more Energy, 11.5 times more Fat, 15.5 times more Omega 6, 6.7 times more Carbohydrate, 2.9 times more Fiber and 82.9 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Partially Defatted Sunflower Seed Flour as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.