Comparing Nutrients in 1 pound Baby Carrots VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Baby Carrots	7%	3%	90%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Baby Carrots	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	5.47% 159kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.59g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	2.27% 0.036g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	1.52% 0.26g	998% 170g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.8% 37.4g	72% 93g	130g per day for Men 19-50 years
Sugars	29.8% 21.6g	NA	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	6.26% 4.54g	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	% 4.7g	NA	g per day for Men 19-50 years
Sucrose	% 12.3g	NA	g per day for Men 19-50 years
Fiber	34.6% 13g	137% 52g	38g per day for Men 19-50 years
Protein	5.2% 2.9g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Baby Carrots	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	348% 3130μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.3% 0.14mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.6% 0.16mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.8% 2.52mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.4% 1.8mg	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	281% 3.65mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	36.3% 11μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	30.6% 122μg	270% 1080μg	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	13% 11.8mg	7.06% 6.35mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	35.5% 42.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baby Carrots	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	14.5% 145mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	50.4% 0.45mg	924% 8.3mg	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	50.5% 4.04mg	386% 31mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	29.8% 0.68mg	417% 9.6mg	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	18% 127mg	750% 5253mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	NA	55μg per day for Men 19-50 years
Sodium	23.6% 354mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	219% 24mg	11mg per day for Men 19-50 years
Water	11% 410g	0.12% 4.54g	3700g per day for Men 19-50 years

Nutrient Comparison: Baby Carrots VS Toasted Sunflower Seeds per 1 lb

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

Lets compare vitamin content per 1 pound of Baby Carrots vs Toasted Sunflower Seeds:

• 1 pound of Baby Carrots has more Vitamin A and 1.9 times more Vitamin C than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 10.8 times more Vitamin B1, 7.9 times more Vitamin B2, 7.6 times more Vitamin B3, 17.6 times more Vitamin B5, 7.7 times more Vitamin B6 and 8.8 times more Vitamin B9 than Raw Baby Carrots.
• 1 pound of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Baby Carrots as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Baby Carrots vs Toasted Sunflower Seeds:

• 1 pound of Baby Carrots has 26 times more Sodium and 90.4 times more Water than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 1.8 times more Calcium, 18.3 times more Copper, 7.7 times more Iron, 12.9 times more Magnesium, 14 times more Manganese, 41.4 times more Phosphorus, 2.1 times more Potassium and 31.2 times more Zinc than Raw Baby Carrots.
• 1 pound of Baby Carrots lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Toasted Sunflower Seed Kernels no Salt contains 17.7 times more Energy, 436.9 times more Fat, 258.8 times more Saturated Fat, 9.9 times more Omega 3, 656 times more Omega 6, 2.5 times more Carbohydrate, 4 times more Fiber and 26.9 times more Protein than Raw Baby Carrots.
• 1 pound of Baby Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein