Comparing Nutrients in 14 ounces Oil Roasted Sunflower Seeds VS Dry Carrot

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Dry Carrot	9%	4%	87%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Dry Carrot	Recommended Dietary Allowance
Energy	81% 2350kcal	46.7% 1353kcal	2900kcal per day for Men 19-50 years
Fat	210% 204g	6.1% 5.9g	97g per day for Men 19-50 years
Saturated Fat	87.7% 28g	3.18% 1g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	23.6% 0.38g	1.6g per day for Men 19-50 years
Omega 6	799% 136g	15% 2.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	243% 316g	130g per day for Men 19-50 years
Sugars	17% 12.3g	213% 154g	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	0% 0g	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	% 2.94g	NA	g per day for Men 19-50 years
Sucrose	% 9.4g	NA	g per day for Men 19-50 years
Fiber	111% 42g	246% 94g	38g per day for Men 19-50 years
Protein	142% 79.6g	57.4% 32g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Dry Carrot	Recommended Dietary Allowance
Vitamin A	0% 0μg	1510% 13586μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	177% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.5% 1.1mg	127% 1.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	102% 16.4mg	163% 26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	551% 27.5mg	117% 5.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	242% 3.14mg	318% 4.13mg	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	232% 929μg	54.6% 218μg	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	4.85% 4.37mg	64.4% 58mg	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	961% 144mg	144% 21.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.3% 12.3μg	357% 429μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Dry Carrot	Recommended Dietary Allowance
Calcium	34.5% 345mg	84% 841mg	1000mg per day for Men 19-50 years
Copper	796% 7.16mg	163% 1.47mg	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	212% 17mg	195% 15.6mg	8mg per day for Men 19-50 years
Magnesium	120% 504mg	112% 468mg	420mg per day for Men 19-50 years
Manganese	359% 8.26mg	193% 4.43mg	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	646% 4521mg	196% 1373mg	700mg per day for Men 19-50 years
Potassium	56.4% 1917mg	297% 10081mg	3400mg per day for Men 19-50 years
Selenium	564% 310μg	62% 34μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	72.8% 1091mg	1500mg per day for Men 19-50 years
Zinc	188% 20.7mg	56.6% 6.23mg	11mg per day for Men 19-50 years
Water	0.17% 6.1g	0.43% 16g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oil Roasted Sunflower Seeds vs Dry Carrot:

• Oil Roasted Sunflower Seed Kernels have 4.7 times more Vitamin B5, 4.3 times more Vitamin B9 and 6.7 times more Vitamin E than Dehydrated Carrot.
• While Dehydrated Carrot contains more Vitamin A, 1.7 times more Vitamin B1, 1.5 times more Vitamin B2, 1.6 times more Vitamin B3, 1.3 times more Vitamin B6, 13.3 times more Vitamin C and 34.8 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Dehydrated Carrot have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Oil Roasted Sunflower Seeds vs Dry Carrot:

• Oil Roasted Sunflower Seed Kernels have 4.9 times more Copper, 1.9 times more Manganese, 3.3 times more Phosphorus, 9.1 times more Selenium and 3.3 times more Zinc than Dehydrated Carrot.
• While Dehydrated Carrot contains 2.4 times more Calcium, 5.3 times more Potassium and 91.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Dehydrated Carrot have similar amounts of Iron and Magnesium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Oil Roasted Sunflower Seed Kernels have 1.7 times more Energy, 34.4 times more Fat, 27.6 times more Saturated Fat, 53.9 times more Omega 6 and 2.5 times more Protein than Dehydrated Carrot.
• While Dehydrated Carrot contains 3.5 times more Carbohydrate, 12.5 times more Sugars and 2.2 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Dehydrated Carrot have similar amounts of Omega 3 per 14 oz.
• Both Oil Roasted Sunflower Seed Kernels as well as Dehydrated Carrot have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.