Comparing Nutrients in 1 kilogram Roasted Sunflower Seeds VS Canned Carrots with Liquids

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Canned Carrots with Liquids	9%	5%	86%

Macro Nutrients

	Roasted Sunflower Seeds	Canned Carrots with Liquids	Recommended Dietary Allowance
Energy	201% 5820kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	513% 498g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	163% 52g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	5% 0.08g	1.6g per day for Men 19-50 years
Omega 6	1928% 328g	3.47% 0.59g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	185% 241g	41.2% 53.6g	130g per day for Men 19-50 years
Sugars	37.7% 27.3g	34% 24.6g	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	3.6% 2.6g	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	% 2.8g	g per day for Men 19-50 years
Sucrose	NA	% 19g	g per day for Men 19-50 years
Fiber	292% 111g	47.4% 18g	38g per day for Men 19-50 years
Protein	345% 193g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Canned Carrots with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	620% 5580μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	189% 2.46mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.4mg	26.3% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1408% 70.4mg	27.8% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.04mg	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	593% 2370μg	20% 80μg	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	22.2% 20mg	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	1740% 261mg	48.7% 7.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	81.7% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Canned Carrots with Liquids	Recommended Dietary Allowance
Calcium	70% 700mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	2033% 18.3mg	114% 1.03mg	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	475% 38mg	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	917% 21mg	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	1650% 11550mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	250% 8500mg	46.5% 1580mg	3400mg per day for Men 19-50 years
Selenium	1442% 793μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	22.7% 340mg	1500mg per day for Men 19-50 years
Zinc	481% 53mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	0.32% 12g	25% 930g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Canned Carrots with Liquids per 1 kg

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

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

• 1 kilogram of Roasted Sunflower Seeds has 5.6 times more Vitamin B1, 9.1 times more Vitamin B2, 16.7 times more Vitamin B3, 50.6 times more Vitamin B5, 7.2 times more Vitamin B6, 29.6 times more Vitamin B9 and 35.8 times more Vitamin E than Canned Carrots with Liquids.
• While 1 kg of Canned Carrots Solids and Liquids contains more Vitamin A, 1.4 times more Vitamin C and 3.6 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• 1 kilogram of Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• 1 kilogram of Canned Carrots with Liquids have insufficient amounts of Vitamin B1
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Canned Carrots Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Roasted Sunflower Seeds has 2.3 times more Calcium, 17.8 times more Copper, 7.3 times more Iron, 14.3 times more Magnesium, 4.7 times more Manganese, 57.8 times more Phosphorus, 5.4 times more Potassium, 198.3 times more Selenium and 18.2 times more Zinc than Canned Carrots with Liquids.
• While 1 kg of Canned Carrots Solids and Liquids contains 11.3 times more Sodium and 77.5 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• 1 kilogram of Canned Carrots with Liquids lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Sunflower Seeds has 25.3 times more Energy, 355.7 times more Fat, 217.5 times more Saturated Fat, 8.6 times more Omega 3, 555.6 times more Omega 6, 4.5 times more Carbohydrate, 6.2 times more Fiber and 32.8 times more Protein than Canned Carrots with Liquids.
• Both Roasted Sunflower Seeds and Canned Carrots with Liquids offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Canned Carrots with Liquids provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein