Comparing Nutrients in 1 pound Boiled Carrots VS Toasted Sesame Seeds with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Toasted Sesame Seeds with Salt	11%	72%	17%

Macro Nutrients

	Boiled Carrots	Toasted Sesame Seeds with Salt	Recommended Dietary Allowance
Energy	5.47% 159kcal	88.7% 2572kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	224% 218g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	95% 30.5g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	103% 1.65g	1.6g per day for Men 19-50 years
Omega 6	2.32% 0.39g	551% 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	91% 118g	130g per day for Men 19-50 years
Sugars	21.6% 15.6g	3% 2.18g	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	202% 76.7g	38g per day for Men 19-50 years
Protein	6.16% 3.45g	137% 77g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Toasted Sesame Seeds with Salt	Recommended Dietary Allowance
Vitamin A	429% 3865μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	455% 5.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	163% 2.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.3% 2.93mg	154% 24.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	61.7% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	51% 0.66mg	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	16% 63.5μg	109% 435μg	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	0% 0mg	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	7.56% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.8% 62μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Toasted Sesame Seeds with Salt	Recommended Dietary Allowance
Calcium	13.6% 136mg	59.4% 594mg	1000mg per day for Men 19-50 years
Copper	8.57% 0.077mg	734% 6.6mg	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	441% 35.3mg	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	281% 6.47mg	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	502% 3511mg	700mg per day for Men 19-50 years
Potassium	31.4% 1066mg	54% 1842mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	284% 156μg	55μg per day for Men 19-50 years
Sodium	17.5% 263mg	178% 2667mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	422% 46.4mg	11mg per day for Men 19-50 years
Water	11% 409g	0.61% 22.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Carrots vs Toasted Sesame Seeds with Salt:

• Boiled and Drained Carrots have 284 times more Vitamin A, more Vitamin C, 4.1 times more Vitamin E and more Vitamin K than Hulled Sesame Seed Kernels, Toasted with Salt.
• While Hulled Sesame Seed Kernels, Toasted with Salt contain 18.3 times more Vitamin B1, 10.6 times more Vitamin B2, 8.4 times more Vitamin B3, 2.9 times more Vitamin B5 and 6.9 times more Vitamin B9 than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Hulled Sesame Seed Kernels, Toasted with Salt have similar amounts of Vitamin B6 per 1 lb.
• Both Boiled and Drained Carrots as well as Hulled Sesame Seed Kernels, Toasted with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Carrots vs Toasted Sesame Seeds with Salt:

• Boiled and Drained Carrots have 18 times more Water than Hulled Sesame Seed Kernels, Toasted with Salt.
• While Hulled Sesame Seed Kernels, Toasted with Salt contain 4.4 times more Calcium, 85.7 times more Copper, 22.9 times more Iron, 34.6 times more Magnesium, 9.2 times more Manganese, 25.8 times more Phosphorus, 1.7 times more Potassium, 49.1 times more Selenium, 10.1 times more Sodium and 51.2 times more Zinc than Boiled and Drained Carrots.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Carrots have 7.2 times more Sugars than Hulled Sesame Seed Kernels, Toasted with Salt.
• While Hulled Sesame Seed Kernels, Toasted with Salt contain 16.2 times more Energy, 266.7 times more Fat, 224.1 times more Saturated Fat, 363 times more Omega 3, 237.4 times more Omega 6, 3.2 times more Carbohydrate, 5.6 times more Fiber and 22.3 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Hulled Sesame Seed Kernels, Toasted with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.