Comparing Nutrients in 1 pound Carrots VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Carrots	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	6.4% 186kcal	97% 2799kcal	2900kcal per day for Men 19-50 years
Fat	1.12% 1.1g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.15g	66.3% 21.2g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	2.67% 0.45g	260% 44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.4% 43.5g	81.4% 106g	130g per day for Men 19-50 years
Sugars	29.7% 21.5g	66% 48g	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	3.44% 2.5g	0% 0g	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	% 2.68g	% 0g	g per day for Men 19-50 years
Sucrose	% 16.3g	% 47.6g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	68% 26g	38g per day for Men 19-50 years
Protein	7.53% 4.2g	140% 78.4g	56g per day for Men 19-50 years

Vitamins

	Carrots	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	421% 3787μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.46mg	191% 30.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.8% 1.24mg	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.63mg	192% 2.5mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	33.6% 10μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	21.5% 86μg	269% 1075μg	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	29.7% 26.8mg	13.6% 12.2mg	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	20% 3mg	692% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	50% 60μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	15% 150mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	805% 7.24mg	0.9mg per day for Men 19-50 years
Fluoride	0.36% 14.5μg	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	17% 1.36mg	234% 18.7mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	336% 1411mg	420mg per day for Men 19-50 years
Manganese	28.2% 0.65mg	409% 9.4mg	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	22.7% 159mg	432% 3021mg	700mg per day for Men 19-50 years
Potassium	42.7% 1451mg	77% 2613mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	861% 474μg	55μg per day for Men 19-50 years
Sodium	21% 313mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	9.9% 1.1mg	202% 22mg	11mg per day for Men 19-50 years
Water	11% 400g	0.076% 2.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Carrots vs Sunflower Seed Butter:

• Raw Carrots have 1.2 times more Vitamin B1 and 2.2 times more Vitamin C than Sunflower Seed Butter no Salt.
• While Sunflower Seed Butter no Salt contains 2.8 times more Vitamin B2, 6.9 times more Vitamin B3, 4.3 times more Vitamin B5, 4 times more Vitamin B6, 12.5 times more Vitamin B9 and 34.7 times more Vitamin E than Raw Carrots.
• Both Raw Carrots as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Carrots vs Sunflower Seed Butter:

• Raw Carrots have 23 times more Sodium and 142.4 times more Water than Sunflower Seed Butter no Salt.
• While Sunflower Seed Butter no Salt contains 1.9 times more Calcium, 35.5 times more Copper, 13.7 times more Iron, 25.9 times more Magnesium, 14.5 times more Manganese, 19 times more Phosphorus, 1.8 times more Potassium, 1044 times more Selenium and 20.4 times more Zinc than Raw Carrots.

Comparison of macro-nutrients per 1 pound:

• Sunflower Seed Butter no Salt contains 15 times more Energy, 230 times more Fat, 146.2 times more Saturated Fat, 25 times more Omega 3, 97.4 times more Omega 6, 2.4 times more Carbohydrate, 2.2 times more Sugars, 2 times more Fiber and 18.6 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Sunflower Seed Butter no Salt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.