Comparing Nutrients in 1 pound Boiled Carrots with Salt VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots with Salt	8%	4%	88%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Boiled Carrots with Salt	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	5.47% 159kcal	51% 1479kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	7.53% 7.3g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	1.96% 0.63g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	2.8% 0.48g	23% 3.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.7% 37.3g	125% 163g	130g per day for Men 19-50 years
Sugars	21.6% 15.6g	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	2.25% 1.63g	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	% 1.8g	NA	g per day for Men 19-50 years
Sucrose	% 12.2g	NA	g per day for Men 19-50 years
Fiber	36% 13.6g	62% 23.6g	38g per day for Men 19-50 years
Protein	6.16% 3.45g	389% 218g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots with Salt	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	429% 3865μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	1205% 14.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	93% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.3% 2.93mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	599% 30mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	263% 3.4mg	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	2.27% 9.07μg	252% 1007μg	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	18% 16.3mg	6.55% 5.9mg	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	31% 4.67mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.8% 62μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots with Salt	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	13.6% 136mg	51.7% 517mg	1000mg per day for Men 19-50 years
Copper	8.57% 0.077mg	863% 7.77mg	0.9mg per day for Men 19-50 years
Fluoride	5.4% 215μg	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	19.3% 1.54mg	375% 30mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	374% 1569mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	389% 8.96mg	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	19.4% 136mg	446% 3125mg	700mg per day for Men 19-50 years
Potassium	31.4% 1066mg	8.94% 304mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	480% 264μg	55μg per day for Men 19-50 years
Sodium	91% 1370mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	204% 22.5mg	11mg per day for Men 19-50 years
Water	11% 409g	0.92% 34g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots with Salt VS Sunflower Seed Flour per 1 lb

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

Lets compare vitamin content per 1 pound of Boiled Carrots with Salt vs Sunflower Seed Flour:

• 1 pound of Boiled Carrots with Salt has 426 times more Vitamin A and 2.8 times more Vitamin C than Sunflower Seed Flour.
• While 1 lb of Partially Defatted Sunflower Seed Flour contains 48.3 times more Vitamin B1, 6 times more Vitamin B2, 11.3 times more Vitamin B3, 28.4 times more Vitamin B5, 4.9 times more Vitamin B6 and 111 times more Vitamin B9 than Boiled and Drained Carrots with Salt.
• 1 pound of Boiled Carrots with Salt have insufficient amounts of Vitamin B9
• 1 pound of Sunflower Seed Flour have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Carrots with Salt as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Carrots with Salt vs Sunflower Seed Flour:

• 1 pound of Boiled Carrots with Salt has 3.5 times more Potassium, 100.7 times more Sodium and 12.1 times more Water than Sunflower Seed Flour.
• While 1 lb of Partially Defatted Sunflower Seed Flour contains 3.8 times more Calcium, 100.8 times more Copper, 19.5 times more Iron, 34.6 times more Magnesium, 12.7 times more Manganese, 23 times more Phosphorus, 83.1 times more Selenium and 24.8 times more Zinc than Boiled and Drained Carrots with Salt.
• 1 pound of Boiled Carrots with Salt lack sufficient amounts of Copper, Selenium and Zinc
• 1 pound of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Partially Defatted Sunflower Seed Flour contains 9.3 times more Energy, 8.3 times more Omega 6, 4.4 times more Carbohydrate, 1.7 times more Fiber and 63.2 times more Protein than Boiled and Drained Carrots with Salt.
• 1 pound of Boiled Carrots with Salt provide inadequate amounts of Energy, Omega 6 and Protein
• Both Boiled and Drained Carrots with Salt as well as Partially Defatted Sunflower Seed Flour provide inadequate amounts of Omega 3 in one pound.