Comparing Nutrients in 300 calories Dry Roasted Sunflower Seed Kernels From Shell with Salt VS Canned Carrots with Liquids and Salt

Weight per 300 calories

• Dry Roasted Sunflower Seed Kernels From Shell with Salt: 55g
• Canned Carrots with Liquids and Salt: 1304g

Dry Roasted Sunflower Seed Kernels From Shell with Salt have 23.7 times more energy per 100g than Canned Carrots with Liquids and Salt. It has very high energy density when compared to other foods. Canned Carrots Solids and Liquids with Salt having very low energy density.

Discover which food has more nutrients per 300 calories - Dry Roasted Sunflower Seed Kernels From Shell with Salt or Canned Carrots with Liquids and Salt?

Macros Ratio

	Protein	Fat	Carbs
Dry Roasted Sunflower Seed Kernels From Shell with Salt	13%	76%	11%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Dry Roasted Sunflower Seed Kernels From Shell with Salt	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	28.2% 27.4g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	8.96% 2.87g	1% 0.33g	32g per day for Men 19-50 years
Omega 3	2.37% 0.038g	6.52% 0.1g	1.6g per day for Men 19-50 years
Omega 6	106% 18g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.47% 8.4g	54% 70g	130g per day for Men 19-50 years
Sugars	2.07% 1.5g	44.3% 32g	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	0% 0g	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	% 0.016g	NA	g per day for Men 19-50 years
Sucrose	% 1.5g	NA	g per day for Men 19-50 years
Fiber	13% 4.95g	61.8% 23.5g	38g per day for Men 19-50 years
Protein	19% 10.6g	13.5% 7.57g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Sunflower Seed Kernels From Shell with Salt	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	888% 7996μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.85% 0.058mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.4% 0.14mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.87mg	34.3% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.4% 3.87mg	36.3% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	112% 1.46mg	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	32.6% 130μg	26% 104μg	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	0.85% 0.77mg	29% 26mg	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	96% 14.3mg	63.5% 9.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.24% 1.5μg	107% 128μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Roasted Sunflower Seed Kernels From Shell with Salt	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	3.85% 38.5mg	40.4% 404mg	1000mg per day for Men 19-50 years
Copper	112% 1mg	149% 1.34mg	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	26% 2.1mg	84.8% 6.8mg	8mg per day for Men 19-50 years
Magnesium	17% 71mg	28% 117mg	420mg per day for Men 19-50 years
Manganese	50.4% 1.16mg	255% 5.87mg	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	91% 635mg	37.3% 261mg	700mg per day for Men 19-50 years
Potassium	13.7% 467mg	66.4% 2257mg	3400mg per day for Men 19-50 years
Selenium	79.2% 43.6μg	9.5% 5.2μg	55μg per day for Men 19-50 years
Sodium	220% 3301mg	209% 3130mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	34.4% 3.8mg	11mg per day for Men 19-50 years
Water	0.018% 0.66g	32.8% 1213g	3700g per day for Men 19-50 years

Dry Roasted Sunflower Seed Kernels From Shell With Salt VS Canned Carrots With Liquids And Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Dry Roasted Sunflower Seed Kernels From Shell with Salt or Canned Carrots with Liquids and Salt?

Lets compare vitamin content per 300 calories of Dry Roasted Sunflower Seed Kernels From Shell with Salt vs Canned Carrots with Liquids and Salt:

• 300 calories of Dry Roasted Sunflower Seed Kernels From Shell with Salt have 2.1 times more Vitamin B5, 1.2 times more Vitamin B9 and 1.5 times more Vitamin E than Canned Carrots with Liquids and Salt.
• While 300 kcal of Canned Carrots Solids and Liquids with Salt contain more Vitamin A, 4.3 times more Vitamin B1, 2.6 times more Vitamin B2, 1.4 times more Vitamin B3, 3.3 times more Vitamin B6, 33.9 times more Vitamin C and 86.2 times more Vitamin K than Dry Roasted Sunflower Seed Kernels From Shell with Salt.
• 300 calories of Dry Roasted Sunflower Seed Kernels From Shell with Salt have insufficient amounts of Vitamin A, Vitamin B1, Vitamin C and Vitamin K
• Both Dry Roasted Sunflower Seed Kernels From Shell with Salt as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Dry Roasted Sunflower Seed Kernels From Shell with Salt vs Canned Carrots with Liquids and Salt:

• 300 calories of Dry Roasted Sunflower Seed Kernels From Shell with Salt have 2.4 times more Phosphorus and 8.4 times more Selenium than Canned Carrots with Liquids and Salt.
• While 300 kcal of Canned Carrots Solids and Liquids with Salt contain 10.5 times more Calcium, 1.3 times more Copper, 3.2 times more Iron, 1.7 times more Magnesium, 5.1 times more Manganese, 4.8 times more Potassium, 1.3 times more Zinc and 1839.6 times more Water than Dry Roasted Sunflower Seed Kernels From Shell with Salt.
• Both Dry Roasted Sunflower Seed Kernels From Shell with Salt and Canned Carrots with Liquids and Salt contain similar levels of Sodium per 300 calories.
• 300 calories of Dry Roasted Sunflower Seed Kernels From Shell with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Dry Roasted Sunflower Seed Kernels From Shell with Salt have 15 times more Fat, 8.8 times more Saturated Fat, 24.7 times more Omega 6 and 1.4 times more Protein than Canned Carrots with Liquids and Salt.
• While 300 kcal of Canned Carrots Solids and Liquids with Salt contain 2.8 times more Omega 3, 8.3 times more Carbohydrate, 21.4 times more Sugars and 4.7 times more Fiber than Dry Roasted Sunflower Seed Kernels From Shell with Salt.
• Both Dry Roasted Sunflower Seed Kernels From Shell with Salt and Canned Carrots with Liquids and Salt offer comparable quantities of Energy per 300 calories.
• 300 calories of Dry Roasted Sunflower Seed Kernels From Shell with Salt provide inadequate amounts of Omega 3
• 300 calories of Canned Carrots with Liquids and Salt provide inadequate amounts of Omega 6