Comparing Nutrients in 1 kilogram Baby Carrots VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Baby Carrots	7%	3%	90%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Baby Carrots	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	12% 350kcal	213% 6190kcal	2900kcal per day for Men 19-50 years
Fat	1.34% 1.3g	586% 568g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	186% 59.5g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	3.35% 0.57g	2199% 374g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.4% 82.4g	158% 206g	130g per day for Men 19-50 years
Sugars	65.7% 47.6g	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	13.8% 10g	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	% 10.4g	NA	g per day for Men 19-50 years
Sucrose	% 27g	NA	g per day for Men 19-50 years
Fiber	76.3% 29g	303% 115g	38g per day for Men 19-50 years
Protein	11.4% 6.4g	307% 172g	56g per day for Men 19-50 years

Vitamins

	Baby Carrots	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	767% 6900μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	271% 3.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.7% 0.36mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.8% 5.56mg	262% 42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	80% 4mg	1412% 70.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80.8% 1.05mg	619% 8.05mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	80% 24μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	67.5% 270μg	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	29% 26mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	78.3% 94μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baby Carrots	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	32% 320mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	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	111% 8.9mg	851% 68mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	65.7% 1.5mg	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	40% 280mg	1654% 11580mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	144% 4910mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	NA	55μg per day for Men 19-50 years
Sodium	52% 780mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	482% 53mg	11mg per day for Men 19-50 years
Water	24.4% 904g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Baby Carrots VS Toasted Sunflower Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Baby Carrots 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 Baby Carrots vs Toasted Sunflower Seeds:

• 1 kilogram of Baby Carrots has more Vitamin A and 1.9 times more Vitamin C than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 10.8 times more Vitamin B1, 7.9 times more Vitamin B2, 7.6 times more Vitamin B3, 17.6 times more Vitamin B5, 7.7 times more Vitamin B6 and 8.8 times more Vitamin B9 than Raw Baby Carrots.
• 1 kilogram of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Baby Carrots 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 Baby Carrots vs Toasted Sunflower Seeds:

• 1 kilogram of Baby Carrots has 26 times more Sodium and 90.4 times more Water than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 1.8 times more Calcium, 18.3 times more Copper, 7.7 times more Iron, 12.9 times more Magnesium, 14 times more Manganese, 41.4 times more Phosphorus, 2.1 times more Potassium and 31.2 times more Zinc than Raw Baby Carrots.
• 1 kilogram of Baby Carrots lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Toasted Sunflower Seed Kernels no Salt contains 17.7 times more Energy, 436.9 times more Fat, 258.8 times more Saturated Fat, 9.9 times more Omega 3, 656 times more Omega 6, 2.5 times more Carbohydrate, 4 times more Fiber and 26.9 times more Protein than Raw Baby Carrots.
• 1 kilogram of Baby Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein