Comparing Nutrients in 1 kilogram Carrots VS Roasted Sesame Seeds

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Roasted Sesame Seeds	11%	72%	17%

Macro Nutrients

	Carrots	Roasted Sesame Seeds	Recommended Dietary Allowance
Energy	14% 410kcal	195% 5650kcal	2900kcal per day for Men 19-50 years
Fat	2.47% 2.4g	495% 480g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	210% 67.2g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	227% 3.63g	1.6g per day for Men 19-50 years
Omega 6	5.9% 1g	1215% 207g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.7% 96g	198% 257g	130g per day for Men 19-50 years
Sugars	65.4% 47.4g	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	7.6% 5.5g	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	% 5.9g	NA	g per day for Men 19-50 years
Sucrose	% 36g	NA	g per day for Men 19-50 years
Fiber	73.7% 28g	368% 140g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	303% 170g	56g per day for Men 19-50 years

Vitamins

	Carrots	Roasted Sesame Seeds	Recommended Dietary Allowance
Vitamin A	928% 8350μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	669% 8.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	193% 2.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.4% 9.83mg	286% 46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.6% 2.73mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	617% 8mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	74% 22μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	47.5% 190μg	245% 980μg	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	65.6% 59mg	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	44% 6.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Roasted Sesame Seeds	Recommended Dietary Allowance
Calcium	33% 330mg	989% 9890mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	2744% 24.7mg	0.9mg per day for Men 19-50 years
Fluoride	0.8% 32μg	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	37.5% 3mg	1845% 148mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	848% 3560mg	420mg per day for Men 19-50 years
Manganese	62% 1.43mg	1085% 25mg	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	50% 350mg	911% 6380mg	700mg per day for Men 19-50 years
Potassium	94% 3200mg	140% 4750mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	625% 344μg	55μg per day for Men 19-50 years
Sodium	46% 690mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	651% 71.6mg	11mg per day for Men 19-50 years
Water	24% 883g	0.89% 33g	3700g per day for Men 19-50 years

Nutrient Comparison: Carrots VS Roasted Sesame Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Carrots versus 1 kg of Roasted Sesame Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Carrots vs Roasted Sesame Seeds:

• 1 kilogram of Carrots has more Vitamin A, 5.4 times more Vitamin B5 and more Vitamin C than Roasted Sesame Seeds.
• While 1 kg of Roasted Whole Sesame Seeds contains 12.2 times more Vitamin B1, 4.3 times more Vitamin B2, 4.7 times more Vitamin B3, 5.8 times more Vitamin B6 and 5.2 times more Vitamin B9 than Raw Carrots.
• 1 kilogram of Roasted Sesame Seeds have insufficient amounts of Vitamin A, Vitamin B5 and Vitamin C
• Both Raw Carrots as well as Roasted Whole Sesame Seeds have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Carrots vs Roasted Sesame Seeds:

• 1 kilogram of Carrots has 6.3 times more Sodium and 26.8 times more Water than Roasted Sesame Seeds.
• While 1 kg of Roasted Whole Sesame Seeds contains 30 times more Calcium, 54.9 times more Copper, 49.2 times more Iron, 29.7 times more Magnesium, 17.5 times more Manganese, 18.2 times more Phosphorus, 1.5 times more Potassium, 344 times more Selenium and 29.8 times more Zinc than Raw Carrots.
• 1 kilogram of Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Roasted Whole Sesame Seeds contains 13.8 times more Energy, 200 times more Fat, 210.1 times more Saturated Fat, 181.5 times more Omega 3, 206.5 times more Omega 6, 2.7 times more Carbohydrate, 5 times more Fiber and 18.2 times more Protein than Raw Carrots.
• 1 kilogram of Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein