Comparing Nutrients in 1 kilogram Toasted Sunflower Seeds VS Boiled Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Boiled Carrots with Salt	8%	4%	88%

Macro Nutrients

	Toasted Sunflower Seeds	Boiled Carrots with Salt	Recommended Dietary Allowance
Energy	213% 6190kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	586% 568g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	186% 59.5g	1.16% 0.37g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	2199% 374g	6.18% 1.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	158% 206g	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	303% 115g	79% 30g	38g per day for Men 19-50 years
Protein	307% 172g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Boiled Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	947% 8520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	271% 3.25mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	262% 42mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1412% 70.6mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	619% 8.05mg	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	595% 2380μg	5% 20μg	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	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

	Toasted Sunflower Seeds	Boiled Carrots with Salt	Recommended Dietary Allowance
Calcium	57% 570mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	2038% 18.3mg	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	851% 68mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	919% 21mg	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	1654% 11580mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	144% 4910mg	69% 2350mg	3400mg per day for Men 19-50 years
Selenium	NA	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	201% 3020mg	1500mg per day for Men 19-50 years
Zinc	482% 53mg	18% 2mg	11mg per day for Men 19-50 years
Water	0.27% 10g	24.4% 902g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Boiled Carrots with Salt per 1 kg

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

Lets compare vitamin content per 1 kilogram of Toasted Sunflower Seeds vs Boiled Carrots with Salt:

• 1 kilogram of Toasted Sunflower Seeds has 4.9 times more Vitamin B1, 6.5 times more Vitamin B2, 6.5 times more Vitamin B3, 30.4 times more Vitamin B5, 5.3 times more Vitamin B6 and 119 times more Vitamin B9 than Boiled Carrots with Salt.
• While 1 kg of Boiled and Drained Carrots with Salt contains more Vitamin A and 2.6 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• 1 kilogram of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• 1 kilogram of Boiled Carrots with Salt have insufficient amounts of Vitamin B9
• Both Toasted Sunflower Seed Kernels no Salt as well as Boiled and Drained Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Toasted Sunflower Seeds vs Boiled Carrots with Salt:

• 1 kilogram of Toasted Sunflower Seeds has 1.9 times more Calcium, 107.9 times more Copper, 20 times more Iron, 12.9 times more Magnesium, 13.6 times more Manganese, 38.6 times more Phosphorus, 2.1 times more Potassium and 26.5 times more Zinc than Boiled Carrots with Salt.
• While 1 kg of Boiled and Drained Carrots with Salt contains 100.7 times more Sodium and 90.2 times more Water than Toasted Sunflower Seed Kernels no Salt.
• 1 kilogram of Boiled Carrots with Salt lack sufficient amounts of Copper and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Toasted Sunflower Seeds has 17.7 times more Energy, 315.6 times more Fat, 160.9 times more Saturated Fat, 39.5 times more Omega 3, 356.1 times more Omega 6, 2.5 times more Carbohydrate, 3.8 times more Fiber and 22.6 times more Protein than Boiled Carrots with Salt.
• 1 kilogram of Boiled Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein