Comparing Nutrients in 300 calories Roasted Sunflower Seeds VS Baby Carrots

Weight per 300 calories

• Roasted Sunflower Seeds: 51.5g
• Baby Carrots: 857g

Roasted Sunflower Seeds have 16.6 times more energy per 100g than Baby Carrots. It has very high energy density when compared to other foods. Raw Baby Carrots having low energy density.

Which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Baby Carrots?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Baby Carrots	7%	3%	90%

Macro Nutrients

	Roasted Sunflower Seeds	Baby Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.5% 25.7g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	2.22% 0.036g	4.3% 0.069g	1.6g per day for Men 19-50 years
Omega 6	99% 17g	2.87% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.54% 12.4g	54.3% 70.6g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	56.3% 40.8g	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	12% 8.57g	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	% 8.9g	g per day for Men 19-50 years
Sucrose	NA	% 23.3g	g per day for Men 19-50 years
Fiber	15% 5.72g	65.4% 25g	38g per day for Men 19-50 years
Protein	17.8% 9.96g	9.8% 5.5g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Baby Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	657% 5914μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.55% 0.055mg	21.4% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.75% 0.13mg	23.7% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	29.8% 4.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.6% 3.63mg	68.7% 3.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.41mg	69.2% 0.9mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	68.6% 20.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	30.5% 122μg	58% 231μg	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	0.8% 0.72mg	24.8% 22.3mg	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	89.7% 13.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	67% 80.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Baby Carrots	Recommended Dietary Allowance
Calcium	3.6% 36mg	27.4% 274mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	95% 0.86mg	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	24.5% 1.96mg	95% 7.63mg	8mg per day for Men 19-50 years
Magnesium	16% 66.5mg	20.4% 85.7mg	420mg per day for Men 19-50 years
Manganese	47.3% 1.1mg	56.3% 1.3mg	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	85% 595mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	13% 438mg	59.7% 2031mg	3400mg per day for Men 19-50 years
Selenium	74.3% 41μg	14% 7.7μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.55mg	44.6% 669mg	1500mg per day for Men 19-50 years
Zinc	24.8% 2.73mg	13.2% 1.46mg	11mg per day for Men 19-50 years
Water	0.017% 0.62g	21% 774g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Roasted Sunflower Seeds vs Baby Carrots:

• Raw Baby Carrots contain more Vitamin A, 4.7 times more Vitamin B1, 2.4 times more Vitamin B2, 1.3 times more Vitamin B3, 2.2 times more Vitamin B6, 1.9 times more Vitamin B9, 30.9 times more Vitamin C and 57.9 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Baby Carrots have similar amounts of Vitamin B5 per 300 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Baby Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Roasted Sunflower Seeds vs Baby Carrots:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.5 times more Phosphorus, 5.3 times more Selenium and 1.9 times more Zinc than Raw Baby Carrots.
• While Raw Baby Carrots contain 7.6 times more Calcium, 3.9 times more Iron, 1.3 times more Magnesium, 4.6 times more Potassium, 432.3 times more Sodium and 1252 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Baby Carrots have similar amounts of Copper and Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 23 times more Fat, 13.6 times more Saturated Fat, 34.6 times more Omega 6 and 1.8 times more Protein than Raw Baby Carrots.
• While Raw Baby Carrots contain 1.9 times more Omega 3, 5.7 times more Carbohydrate, 29 times more Sugars and 4.3 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Baby Carrots have similar amounts of Energy per 300 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Baby Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.