Comparing Nutrients in 1 kilogram Boiled Carrots VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Boiled Carrots	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	12% 350kcal	112% 3260kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	16.6% 16g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	4.3% 1.38g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	51% 8.7g	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	276% 358g	130g per day for Men 19-50 years
Sugars	47.6% 34.5g	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	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	137% 52g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	858% 481g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	947% 8520μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	2656% 32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	205% 2.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	457% 73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	1320% 66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.53mg	579% 7.53mg	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	555% 2220μg	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	14.4% 13mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	114% 137μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	30% 300mg	114% 1140mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	1903% 17mg	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	828% 66.2mg	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	859% 19.8mg	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	984% 6890mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	19.7% 670mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	1058% 582μg	55μg per day for Men 19-50 years
Sodium	38.7% 580mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	450% 49.5mg	11mg per day for Men 19-50 years
Water	24.4% 902g	2% 74.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Carrots vs Sunflower Seed Flour:

• Boiled and Drained Carrots have 426 times more Vitamin A and 2.8 times more Vitamin C than Partially Defatted Sunflower Seed Flour.
• While Partially Defatted Sunflower Seed Flour contains 48.3 times more Vitamin B1, 6 times more Vitamin B2, 11.3 times more Vitamin B3, 28.4 times more Vitamin B5, 4.9 times more Vitamin B6 and 15.9 times more Vitamin B9 than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Carrots vs Sunflower Seed Flour:

• Boiled and Drained Carrots have 3.5 times more Potassium, 19.3 times more Sodium and 12.1 times more Water than Partially Defatted Sunflower Seed Flour.
• While Partially Defatted Sunflower Seed Flour contains 3.8 times more Calcium, 100.8 times more Copper, 19.5 times more Iron, 34.6 times more Magnesium, 12.7 times more Manganese, 23 times more Phosphorus, 83.1 times more Selenium and 24.8 times more Zinc than Boiled and Drained Carrots.

Comparison of macro-nutrients per 1 kilogram:

• Partially Defatted Sunflower Seed Flour contains 9.3 times more Energy, 8.9 times more Fat, 10 times more Omega 6, 4.4 times more Carbohydrate, 1.7 times more Fiber and 63.2 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.