Comparing Nutrients in 1 kilogram Oil Roasted Sunflower Seeds VS Dry Carrot

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Dry Carrot	9%	4%	87%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Dry Carrot	Recommended Dietary Allowance
Energy	204% 5920kcal	118% 3410kcal	2900kcal per day for Men 19-50 years
Fat	529% 513g	15.4% 15g	97g per day for Men 19-50 years
Saturated Fat	221% 70.7g	8% 2.56g	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	59.4% 0.95g	1.6g per day for Men 19-50 years
Omega 6	2012% 342g	37.4% 6.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	176% 229g	612% 796g	130g per day for Men 19-50 years
Sugars	43% 31g	535% 388g	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	0% 0g	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	% 7.4g	NA	g per day for Men 19-50 years
Sucrose	% 23.7g	NA	g per day for Men 19-50 years
Fiber	279% 106g	621% 236g	38g per day for Men 19-50 years
Protein	358% 201g	145% 81g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Dry Carrot	Recommended Dietary Allowance
Vitamin A	0% 0μg	3803% 34230μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	267% 3.2mg	445% 5.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	321% 4.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	410% 65.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1388% 69.4mg	294% 14.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	609% 7.9mg	800% 10.4mg	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	585% 2340μg	138% 550μg	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	12.2% 11mg	162% 146mg	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	2422% 363mg	363% 54.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	900% 1080μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Dry Carrot	Recommended Dietary Allowance
Calcium	87% 870mg	212% 2120mg	1000mg per day for Men 19-50 years
Copper	2004% 18mg	411% 3.7mg	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	535% 42.8mg	491% 39.3mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	281% 1180mg	420mg per day for Men 19-50 years
Manganese	904% 21mg	485% 11mg	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	1627% 11390mg	494% 3460mg	700mg per day for Men 19-50 years
Potassium	142% 4830mg	747% 25400mg	3400mg per day for Men 19-50 years
Selenium	1422% 782μg	156% 86μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	183% 2750mg	1500mg per day for Men 19-50 years
Zinc	474% 52mg	143% 15.7mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	1.1% 40g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Oil Roasted Sunflower Seeds vs Dry Carrot:

• Oil Roasted Sunflower Seed Kernels have 4.7 times more Vitamin B5, 4.3 times more Vitamin B9 and 6.7 times more Vitamin E than Dehydrated Carrot.
• While Dehydrated Carrot contains more Vitamin A, 1.7 times more Vitamin B1, 1.5 times more Vitamin B2, 1.6 times more Vitamin B3, 1.3 times more Vitamin B6, 13.3 times more Vitamin C and 34.8 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Dehydrated Carrot have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Oil Roasted Sunflower Seeds vs Dry Carrot:

• Oil Roasted Sunflower Seed Kernels have 4.9 times more Copper, 1.9 times more Manganese, 3.3 times more Phosphorus, 9.1 times more Selenium and 3.3 times more Zinc than Dehydrated Carrot.
• While Dehydrated Carrot contains 2.4 times more Calcium, 5.3 times more Potassium and 91.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Dehydrated Carrot have similar amounts of Iron and Magnesium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Oil Roasted Sunflower Seed Kernels have 1.7 times more Energy, 34.4 times more Fat, 27.6 times more Saturated Fat, 53.9 times more Omega 6 and 2.5 times more Protein than Dehydrated Carrot.
• While Dehydrated Carrot contains 3.5 times more Carbohydrate, 12.5 times more Sugars and 2.2 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Dehydrated Carrot have similar amounts of Omega 3 per 1 kg.
• Both Oil Roasted Sunflower Seed Kernels as well as Dehydrated Carrot have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.