Comparing Nutrients in 1 kilogram Dry Carrot VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dry Carrot	9%	4%	87%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Dry Carrot	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	118% 3410kcal	213% 6190kcal	2900kcal per day for Men 19-50 years
Fat	15.4% 15g	586% 568g	97g per day for Men 19-50 years
Saturated Fat	8% 2.56g	186% 59.5g	32g per day for Men 19-50 years
Omega 3	59.4% 0.95g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	37.4% 6.35g	2199% 374g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	612% 796g	158% 206g	130g per day for Men 19-50 years
Sugars	535% 388g	NA	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	621% 236g	303% 115g	38g per day for Men 19-50 years
Protein	145% 81g	307% 172g	56g per day for Men 19-50 years

Vitamins

	Dry Carrot	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	3803% 34230μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	445% 5.34mg	271% 3.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	321% 4.17mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	410% 65.7mg	262% 42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	294% 14.7mg	1412% 70.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	800% 10.4mg	619% 8.05mg	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	138% 550μg	595% 2380μg	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	162% 146mg	15.6% 14mg	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	363% 54.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	900% 1080μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Carrot	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	212% 2120mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	411% 3.7mg	2038% 18.3mg	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	491% 39.3mg	851% 68mg	8mg per day for Men 19-50 years
Magnesium	281% 1180mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	485% 11mg	919% 21mg	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	494% 3460mg	1654% 11580mg	700mg per day for Men 19-50 years
Potassium	747% 25400mg	144% 4910mg	3400mg per day for Men 19-50 years
Selenium	156% 86μg	NA	55μg per day for Men 19-50 years
Sodium	183% 2750mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	143% 15.7mg	482% 53mg	11mg per day for Men 19-50 years
Water	1.1% 40g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Carrot VS Toasted Sunflower Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Dry Carrot versus 1 kg of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Dry Carrot vs Toasted Sunflower Seeds:

• 1 kilogram of Dry Carrot has more Vitamin A, 1.6 times more Vitamin B1, 1.5 times more Vitamin B2, 1.6 times more Vitamin B3, 1.3 times more Vitamin B6 and 10.4 times more Vitamin C than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 4.8 times more Vitamin B5 and 4.3 times more Vitamin B9 than Dehydrated Carrot.
• 1 kilogram of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Dehydrated Carrot as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Dry Carrot vs Toasted Sunflower Seeds:

• 1 kilogram of Dry Carrot has 3.7 times more Calcium, 5.2 times more Potassium and 91.7 times more Sodium than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 5 times more Copper, 1.7 times more Iron, 1.9 times more Manganese, 3.3 times more Phosphorus and 3.4 times more Zinc than Dehydrated Carrot.
• Both Dry Carrot and Toasted Sunflower Seeds contain similar levels of Magnesium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dry Carrot has 1.2 times more Omega 3, 3.9 times more Carbohydrate and 2.1 times more Fiber than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 1.8 times more Energy, 38.1 times more Fat, 23.3 times more Saturated Fat, 58.9 times more Omega 6 and 2.1 times more Protein than Dehydrated Carrot.