Comparing Nutrients in 1 kilogram Sunflower Seeds VS Canned Carrots

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Canned Carrots	10%	6%	84%

Macro Nutrients

	Sunflower Seeds	Canned Carrots	Recommended Dietary Allowance
Energy	201% 5840kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	531% 515g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	139% 44.6g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	1356% 231g	4.65% 0.79g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	154% 200g	42.6% 55.4g	130g per day for Men 19-50 years
Sugars	36% 26g	34.2% 25g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	% 25g	NA	g per day for Men 19-50 years
Fiber	226% 86g	39.5% 15g	38g per day for Men 19-50 years
Protein	371% 208g	11.4% 6.4g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Canned Carrots	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	620% 5580μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1233% 15mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.55mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	521% 83.4mg	34.5% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	226% 11.3mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1035% 13.5mg	86% 1.12mg	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	568% 2270μg	22.5% 90μg	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	15.6% 14mg	30% 27mg	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	2345% 352mg	49.3% 7.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	81.7% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Canned Carrots	Recommended Dietary Allowance
Calcium	78% 780mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	2000% 18mg	116% 1.04mg	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	656% 52.5mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	774% 3250mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	196% 4.5mg	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	943% 6600mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	190% 6450mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	964% 530μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	28% 420mg	1500mg per day for Men 19-50 years
Zinc	455% 50mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	25% 930g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seeds VS Canned Carrots per 1 kg

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

Lets compare vitamin content per 1 kilogram of Sunflower Seeds vs Canned Carrots:

• 1 kilogram of Sunflower Seeds has 82.2 times more Vitamin B1, 11.8 times more Vitamin B2, 15.1 times more Vitamin B3, 8.4 times more Vitamin B5, 12 times more Vitamin B6, 25.2 times more Vitamin B9 and 47.5 times more Vitamin E than Canned Carrots.
• While 1 kg of Canned Carrots Solids contains 186 times more Vitamin A, 1.9 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• 1 kilogram of Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• 1 kilogram of Canned Carrots have insufficient amounts of Vitamin B1
• Both Dried Sunflower Seed Kernels as well as Canned Carrots Solids have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Sunflower Seeds vs Canned Carrots:

• 1 kilogram of Sunflower Seeds has 3.1 times more Calcium, 17.3 times more Copper, 8.2 times more Iron, 40.6 times more Magnesium, 4.3 times more Manganese, 27.5 times more Phosphorus, 3.6 times more Potassium, 132.5 times more Selenium and 19.2 times more Zinc than Canned Carrots.
• While 1 kg of Canned Carrots Solids contains 4.7 times more Sodium and 19.7 times more Water than Dried Sunflower Seed Kernels.
• 1 kilogram of Canned Carrots lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sunflower Seeds has 23.4 times more Energy, 270.8 times more Fat, 123.8 times more Saturated Fat, 5.5 times more Omega 3, 291.8 times more Omega 6, 3.6 times more Carbohydrate, 5.7 times more Fiber and 32.5 times more Protein than Canned Carrots.
• Both Sunflower Seeds and Canned Carrots offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Canned Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein