Comparing Nutrients in 1 pound Toasted Sunflower Seeds VS Baby Carrots

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

• 1 pound of Toasted Sunflower Seeds has 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 Baby Carrots.
• While 1 lb of Raw Baby Carrots contains more Vitamin A and 1.9 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• 1 pound of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Toasted Sunflower Seed Kernels no Salt as well as Raw Baby Carrots have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Toasted Sunflower Seeds has 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 Baby Carrots.
• While 1 lb of Raw Baby Carrots contains 26 times more Sodium and 90.4 times more Water than Toasted Sunflower Seed Kernels no Salt.
• 1 pound of Baby Carrots lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Toasted Sunflower Seeds has 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 Baby Carrots.
• 1 pound of Baby Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein