Comparing Nutrients in 500 calories Baby Carrots VS Toasted Sunflower Seeds

Weight per 500 calories

• Baby Carrots: 1429g
• Toasted Sunflower Seeds: 80.8g

Toasted Sunflower Seed Kernels no Salt have 17.7 times more energy per unit of mass than Raw Baby Carrots, which is very high in comparison to other foods. Baby Carrots having low energy density.

Discover which food has more nutrients per 500 calories - Baby Carrots or Toasted Sunflower Seeds?

Macros Ratio

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

Macro Nutrients

	Baby Carrots	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	47.3% 46g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	15% 4.8g	32g per day for Men 19-50 years
Omega 3	7.14% 0.11g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	4.8% 0.81g	178% 30.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 118g	12.8% 16.6g	130g per day for Men 19-50 years
Sugars	94% 68g	NA	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	19.7% 14.3g	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	% 15g	NA	g per day for Men 19-50 years
Sucrose	% 39g	NA	g per day for Men 19-50 years
Fiber	109% 41.4g	24.4% 9.3g	38g per day for Men 19-50 years
Protein	16.3% 9.14g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Baby Carrots	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1095% 9857μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.7% 0.43mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.6% 0.51mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.6% 7.94mg	21% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.73mg	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	50% 0.65mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	114% 34.3μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	96% 386μg	48% 192μg	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	41.3% 37mg	1.26% 1.13mg	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	112% 134μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baby Carrots	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	45.7% 457mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	159% 1.43mg	165% 1.5mg	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	159% 12.7mg	68.8% 5.5mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	94% 2.16mg	74.2% 1.7mg	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	57% 400mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	100% 3386mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	23.4% 13μg	NA	55μg per day for Men 19-50 years
Sodium	74.3% 1114mg	0.16% 2.42mg	1500mg per day for Men 19-50 years
Zinc	22% 2.43mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	35% 1291g	0.022% 0.81g	3700g per day for Men 19-50 years

Baby Carrots VS Toasted Sunflower Seeds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Baby Carrots or Toasted Sunflower Seeds?

Lets compare vitamin content per 500 calories of Baby Carrots vs Toasted Sunflower Seeds:

• 500 calories of Baby Carrots have more Vitamin A, 1.6 times more Vitamin B1, 2.2 times more Vitamin B2, 2.3 times more Vitamin B3, 2.3 times more Vitamin B6, 2 times more Vitamin B9 and 32.8 times more Vitamin C than Toasted Sunflower Seeds.
• Both Baby Carrots and Toasted Sunflower Seeds provide similar amounts of Vitamin B5 per 500 calories.
• 500 calories of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Baby Carrots as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Baby Carrots vs Toasted Sunflower Seeds:

• 500 calories of Baby Carrots have 9.9 times more Calcium, 2.3 times more Iron, 1.4 times more Magnesium, 1.3 times more Manganese, 8.5 times more Potassium, 459.8 times more Sodium and 1597.9 times more Water than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 2.3 times more Phosphorus and 1.8 times more Zinc than Raw Baby Carrots.
• Both Baby Carrots and Toasted Sunflower Seeds contain similar levels of Copper per 500 calories.
• 500 calories of Toasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Baby Carrots have 7.1 times more Carbohydrate and 4.5 times more Fiber than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 24.7 times more Fat, 14.6 times more Saturated Fat, 37.1 times more Omega 6 and 1.5 times more Protein than Raw Baby Carrots.
• Both Baby Carrots and Toasted Sunflower Seeds offer comparable quantities of Energy per 500 calories.
• 500 calories of Baby Carrots provide inadequate amounts of Omega 6
• Both Raw Baby Carrots as well as Toasted Sunflower Seed Kernels no Salt provide inadequate amounts of Omega 3 in 500 calories.