Comparing Nutrients in 300 calories Toasted Sesame Seed Kernels VS Canned Carrots with Salt

Weight per 300 calories

• Toasted Sesame Seed Kernels: 53g
• Canned Carrots with Salt: 1200g

Toasted Sesame Seed Kernels have 22.7 times more energy per 100g than Canned Carrots with Salt. It has very high energy density when compared to other foods. Drained Canned Carrots with Salt having very low energy density.

Discover which food has more nutrients per 300 calories - Toasted Sesame Seed Kernels or Canned Carrots with Salt?

Macros Ratio

	Protein	Fat	Carbs
Toasted Sesame Seed Kernels	11%	72%	17%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Toasted Sesame Seed Kernels	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26% 25.4g	2.35% 2.28g	97g per day for Men 19-50 years
Saturated Fat	11% 3.56g	1.35% 0.43g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	8.25% 0.13g	1.6g per day for Men 19-50 years
Omega 6	64.3% 11g	5.58% 0.95g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.6% 13.8g	51% 66.5g	130g per day for Men 19-50 years
Sugars	0.35% 0.25g	41% 29.8g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	23.5% 8.94g	47.4% 18g	38g per day for Men 19-50 years
Protein	16% 8.97g	13.7% 7.68g	56g per day for Men 19-50 years

Vitamins

	Toasted Sesame Seed Kernels	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0.18% 1.6μg	744% 6696μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.88mg	41.4% 6.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.2% 0.36mg	32.4% 1.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.94% 0.077mg	103% 1.34mg	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	12.7% 50.8μg	27% 108μg	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	0% 0mg	36% 32.4mg	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	0.88% 0.13mg	59.2% 8.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	98% 118μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sesame Seed Kernels	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	6.93% 69.3mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	85.7% 0.77mg	139% 1.25mg	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	51.5% 4.1mg	96% 7.68mg	8mg per day for Men 19-50 years
Magnesium	43.6% 183mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	235% 5.4mg	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	58.5% 410mg	41% 288mg	700mg per day for Men 19-50 years
Potassium	6.3% 215mg	63% 2148mg	3400mg per day for Men 19-50 years
Selenium	33% 18.2μg	8.73% 4.8μg	55μg per day for Men 19-50 years
Sodium	1.38% 20.6mg	194% 2904mg	1500mg per day for Men 19-50 years
Zinc	49.2% 5.4mg	28.4% 3.12mg	11mg per day for Men 19-50 years
Water	0.072% 2.65g	30% 1115g	3700g per day for Men 19-50 years

Toasted Sesame Seed Kernels VS Canned Carrots With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Toasted Sesame Seed Kernels or Canned Carrots with Salt?

Lets compare vitamin content per 300 calories of Toasted Sesame Seed Kernels vs Canned Carrots with Salt:

• 300 calories of Toasted Sesame Seed Kernels have 3 times more Vitamin B1 than Canned Carrots with Salt.
• While 300 kcal of Drained Canned Carrots with Salt contain 4218.5 times more Vitamin A, 1.5 times more Vitamin B2, 2.3 times more Vitamin B3, 4.5 times more Vitamin B5, 17.4 times more Vitamin B6, 2.1 times more Vitamin B9, more Vitamin C, 67.1 times more Vitamin E and more Vitamin K than Toasted Hulled Sesame Seed Kernels.
• 300 calories of Toasted Sesame Seed Kernels have insufficient amounts of Vitamin A, Vitamin B6, Vitamin C, Vitamin E and Vitamin K
• Both Toasted Hulled Sesame Seed Kernels as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Toasted Sesame Seed Kernels vs Canned Carrots with Salt:

• 300 calories of Toasted Sesame Seed Kernels have 1.9 times more Magnesium, 1.4 times more Phosphorus, 3.8 times more Selenium and 1.7 times more Zinc than Canned Carrots with Salt.
• While 300 kcal of Drained Canned Carrots with Salt contain 4.3 times more Calcium, 1.6 times more Copper, 1.9 times more Iron, 7.2 times more Manganese, 10 times more Potassium, 140.7 times more Sodium and 421.6 times more Water than Toasted Hulled Sesame Seed Kernels.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Toasted Sesame Seed Kernels have 11.1 times more Fat, 8.2 times more Saturated Fat, 1.5 times more Omega 3 and 11.5 times more Omega 6 than Canned Carrots with Salt.
• While 300 kcal of Drained Canned Carrots with Salt contain 4.8 times more Carbohydrate, 117.2 times more Sugars and 2 times more Fiber than Toasted Hulled Sesame Seed Kernels.
• Both Toasted Sesame Seed Kernels and Canned Carrots with Salt offer comparable quantities of Energy and Protein per 300 calories.
• 300 calories of Canned Carrots with Salt provide inadequate amounts of Omega 6