Comparing Nutrients in 1 kilogram Sunflower Seed Flour VS Boiled Carrots

Macros Ratio

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

Macro Nutrients

	Sunflower Seed Flour	Boiled Carrots	Recommended Dietary Allowance
Energy	112% 3260kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	16.6% 16g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	4.3% 1.38g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	51% 8.7g	5.1% 0.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	276% 358g	63.2% 82.2g	130g per day for Men 19-50 years
Sugars	NA	47.6% 34.5g	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	4.97% 3.6g	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	% 4g	g per day for Men 19-50 years
Sucrose	NA	% 27g	g per day for Men 19-50 years
Fiber	137% 52g	79% 30g	38g per day for Men 19-50 years
Protein	858% 481g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	947% 8520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2656% 32mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	205% 2.66mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	457% 73mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1320% 66mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	579% 7.53mg	118% 1.53mg	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	555% 2220μg	35% 140μg	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	14.4% 13mg	40% 36mg	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	68.7% 10.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	114% 137μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Flour	Boiled Carrots	Recommended Dietary Allowance
Calcium	114% 1140mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	1903% 17mg	19% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	12% 475μg	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	828% 66.2mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	824% 3460mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	859% 19.8mg	67.4% 1.55mg	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	984% 6890mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	19.7% 670mg	69% 2350mg	3400mg per day for Men 19-50 years
Selenium	1058% 582μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	38.7% 580mg	1500mg per day for Men 19-50 years
Zinc	450% 49.5mg	18% 2mg	11mg per day for Men 19-50 years
Water	2% 74.7g	24.4% 902g	3700g per day for Men 19-50 years

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

• Partially Defatted Sunflower Seed Flour has 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.
• While Boiled and Drained Carrots contain 426 times more Vitamin A and 2.8 times more Vitamin C than Partially Defatted Sunflower Seed Flour.
• Both Partially Defatted Sunflower Seed Flour as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Partially Defatted Sunflower Seed Flour has 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.
• While Boiled and Drained Carrots contain 3.5 times more Potassium, 19.3 times more Sodium and 12.1 times more Water than Partially Defatted Sunflower Seed Flour.

Comparison of macro-nutrients per 1 kilogram:

• Partially Defatted Sunflower Seed Flour has 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 Partially Defatted Sunflower Seed Flour as well as Boiled and Drained Carrots have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.