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Comparing Nutrients in 14 ounces Sunflower SeedsVS Canned Carrots with Salt

Macros Ratio

Protein Fat Carbs

Sunflower Seeds
13%
74%
13%
Canned Carrots with Salt
10%
6%
84%
14 oz ▼

Macro Nutrients

80%2318kcal
Energy
3.42%99kcal
2318 kcalvs99 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy
211%204g
Fat
0.78%0.75g
204 gvs0.75 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat
55.3%17.7g
Saturated Fat
0.45%0.14g
17.7 gvs0.14 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Nuts and Seeds rich in Saturated Fat
15%0.24g
Omega 3
2.73%0.044g
0.24 gvs0.044 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 3
538%91g
Omega 6
1.84%0.31g
91 gvs0.31 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Cholesterol
61%79.4g
Carbohydrate
17%22g
79.4 gvs22 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
14.3%10.4g
Sugars
13.6%9.84g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
10.4 gvs9.84 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sugars
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 .

Find Nuts and Seeds rich in Fructose
NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Glucose
%9.92g
Sucrose
NA
9.92 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
90%34g
Fiber
15.7%5.95g
34 gvs5.95 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
147%82.5g
Protein
4.54%2.54g
82.5 gvs2.54 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

1.32%12μg
Vitamin A
246%2215μg
RAE, retinol activity equivalents
12 μgvs2215 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A
490%5.87mg
Vitamin B1
5.95%0.071mg
Thiamine
5.87 mgvs0.071 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1
108%1.4mg
Vitamin B2
9.16%0.12mg
Riboflavin
1.4 mgvs0.12 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2
207%33mg
Vitamin B3
13.7%2.2mg
Niacin, nicotinic acid, niacinamide
33 mgvs2.2 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
89.7%4.5mg
Vitamin B5
10.7%0.54mg
Pantothenic acid
4.5 mgvs0.54 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
411%5.34mg
Vitamin B6
34%0.44mg
Pyridoxine
5.34 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 .

Find Nuts and Seeds rich in Vitamin B7
225%901μg
Vitamin B9
8.93%35.7μg
Folates and Folic Acid
901 μgvs35.7 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12
6.17%5.56mg
Vitamin C
12%10.7mg
Ascorbic acid
5.56 mgvs10.7 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D
931%140mg
Vitamin E
19.6%2.94mg
Tocopherols and Tocotrienols
140 mgvs2.94 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin E
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

31%310mg
Calcium
9.92%99mg
310 mgvs99 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Calcium
794%7.14mg
Copper
46%0.41mg
7.14 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 .

Find Nuts and Seeds rich in Fluoride
260%21mg
Iron
31.8%2.54mg
21 mgvs2.54 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Iron
307%1290mg
Magnesium
7.56%31.8mg
1290 mgvs31.8 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Magnesium
336%7.74mg
Manganese
77.7%1.8mg
7.74 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 .

Find Nuts and Seeds rich in Molybdenum
374%2619mg
Phosphorus
13.6%95mg
2619 mgvs95 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Phosphorus
75.3%2560mg
Potassium
21%710mg
2560 mgvs710 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Potassium
382%210μg
Selenium
2.9%1.6μg
210 μgvs1.6 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
2.4%35.7mg
Sodium
64%960mg
35.7 mgvs960 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium
180%20mg
Zinc
9.4%1.03mg
20 mgvs1.03 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.51%18.8g
Water
9.97%369g
18.8 gvs369 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Nutrient Comparison: Sunflower Seeds VS Canned Carrots with Salt per 14 oz

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

Lets compare vitamin content per 14 ounces of Sunflower Seeds vs Canned Carrots with Salt:

Comparing minerals per 14 ounces for Sunflower Seeds vs Canned Carrots with Salt:

Comparison of macro-nutrients per 14 ounces:




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