Comparing Nutrients in 1 kilogram Boiled Carrots VS Toasted Sesame Seed Kernels

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Toasted Sesame Seed Kernels	11%	72%	17%

Macro Nutrients

	Boiled Carrots	Toasted Sesame Seed Kernels	Recommended Dietary Allowance
Energy	12% 350kcal	196% 5670kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	495% 480g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	210% 67.2g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	227% 3.63g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	1215% 207g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.2% 82.2g	200% 260g	130g per day for Men 19-50 years
Sugars	47.6% 34.5g	6.62% 4.8g	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	4.97% 3.6g	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	% 4g	NA	g per day for Men 19-50 years
Sucrose	% 27g	NA	g per day for Men 19-50 years
Fiber	79% 30g	445% 169g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	303% 170g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Toasted Sesame Seed Kernels	Recommended Dietary Allowance
Vitamin A	947% 8520μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	1004% 12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	358% 4.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	340% 54.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	136% 6.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.53mg	112% 1.46mg	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	35% 140μg	240% 960μg	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	40% 36mg	0% 0mg	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	68.7% 10.3mg	16.7% 2.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	114% 137μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Toasted Sesame Seed Kernels	Recommended Dietary Allowance
Calcium	30% 300mg	131% 1310mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	1619% 14.6mg	0.9mg per day for Men 19-50 years
Fluoride	12% 475μg	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	42.5% 3.4mg	973% 77.8mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	824% 3460mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	620% 14.3mg	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	43% 300mg	1106% 7740mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	119% 4060mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	625% 344μg	55μg per day for Men 19-50 years
Sodium	38.7% 580mg	26% 390mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	930% 102mg	11mg per day for Men 19-50 years
Water	24.4% 902g	1.35% 50g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Carrots vs Toasted Sesame Seed Kernels:

• Boiled and Drained Carrots have 284 times more Vitamin A, more Vitamin C, 4.1 times more Vitamin E and more Vitamin K than Toasted Hulled Sesame Seed Kernels.
• While Toasted Hulled Sesame Seed Kernels contain 18.3 times more Vitamin B1, 10.6 times more Vitamin B2, 8.4 times more Vitamin B3, 2.9 times more Vitamin B5 and 6.9 times more Vitamin B9 than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Toasted Hulled Sesame Seed Kernels have similar amounts of Vitamin B6 per 1 kg.
• Both Boiled and Drained Carrots as well as Toasted Hulled Sesame Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Carrots vs Toasted Sesame Seed Kernels:

• Boiled and Drained Carrots have 1.5 times more Sodium and 18 times more Water than Toasted Hulled Sesame Seed Kernels.
• While Toasted Hulled Sesame Seed Kernels contain 4.4 times more Calcium, 85.7 times more Copper, 22.9 times more Iron, 34.6 times more Magnesium, 9.2 times more Manganese, 25.8 times more Phosphorus, 1.7 times more Potassium, 49.1 times more Selenium and 51.2 times more Zinc than Boiled and Drained Carrots.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Carrots have 7.2 times more Sugars than Toasted Hulled Sesame Seed Kernels.
• While Toasted Hulled Sesame Seed Kernels contain 16.2 times more Energy, 266.7 times more Fat, 224.1 times more Saturated Fat, 363 times more Omega 3, 237.4 times more Omega 6, 3.2 times more Carbohydrate, 5.6 times more Fiber and 22.3 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Toasted Hulled Sesame Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.