Comparing Nutrients in 500 calories Boiled Carrots VS Sunflower Seed Butter with Salt

Weight per 500 calories

• Boiled Carrots: 1429g
• Sunflower Seed Butter with Salt: 81g

Sunflower Seed Butter with Salt has 17.6 times more energy per unit of mass than Boiled and Drained Carrots, which is very high in comparison to other foods. Boiled Carrots having low energy density.

Discover which food has more nutrients per 500 calories - Boiled Carrots or Sunflower Seed Butter with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Sunflower Seed Butter with Salt	10%	75%	15%

Macro Nutrients

	Boiled Carrots	Sunflower Seed Butter with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.65% 2.57g	46% 44.7g	97g per day for Men 19-50 years
Saturated Fat	1.34% 0.43g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	2.53% 0.041g	1.6g per day for Men 19-50 years
Omega 6	7.3% 1.24g	46.4% 7.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	14.5% 19g	130g per day for Men 19-50 years
Sugars	68% 49.3g	11.8% 8.54g	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	7.1% 5.14g	0% 0g	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	% 5.7g	% 0g	g per day for Men 19-50 years
Sucrose	% 38.6g	% 8.5g	g per day for Men 19-50 years
Fiber	113% 43g	12% 4.6g	38g per day for Men 19-50 years
Protein	19.4% 11g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Sunflower Seed Butter with Salt	Recommended Dietary Allowance
Vitamin A	1352% 12171μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78.6% 0.94mg	3.58% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.4% 0.63mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.6% 9.2mg	34% 5.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.3% 3.3mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.2mg	34.3% 0.45mg	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	50% 200μg	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	57% 51.4mg	2.43% 2.2mg	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	98% 14.7mg	124% 18.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	163% 196μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Sunflower Seed Butter with Salt	Recommended Dietary Allowance
Calcium	43% 429mg	5.2% 52mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	144% 1.3mg	0.9mg per day for Men 19-50 years
Fluoride	17% 679μg	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	60.7% 4.86mg	41.7% 3.34mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	73% 1.68mg	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	61.2% 429mg	77% 540mg	700mg per day for Men 19-50 years
Potassium	99% 3357mg	13.7% 467mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	154% 84.6μg	55μg per day for Men 19-50 years
Sodium	55.2% 829mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	36% 3.96mg	11mg per day for Men 19-50 years
Water	35% 1288g	0.014% 0.5g	3700g per day for Men 19-50 years

Boiled Carrots VS Sunflower Seed Butter With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Carrots or Sunflower Seed Butter with Salt?

Lets compare vitamin content per 500 calories of Boiled Carrots vs Sunflower Seed Butter with Salt:

• 500 calories of Boiled Carrots have 22 times more Vitamin B1, 4.8 times more Vitamin B2, 1.7 times more Vitamin B3, 3.5 times more Vitamin B5, 4.9 times more Vitamin B6 and 23.5 times more Vitamin C than Sunflower Seed Butter with Salt.
• While 500 kcal of Sunflower Seed Butter with Salt contain 1.3 times more Vitamin E than Boiled and Drained Carrots.
• Both Boiled Carrots and Sunflower Seed Butter with Salt provide similar amounts of Vitamin B9 per 500 calories.
• 500 calories of Sunflower Seed Butter with Salt have insufficient amounts of Vitamin B1 and Vitamin C
• Both Boiled and Drained Carrots as well as Sunflower Seed Butter with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Carrots vs Sunflower Seed Butter with Salt:

• 500 calories of Boiled Carrots have 8.3 times more Calcium, 1.5 times more Iron, 1.3 times more Manganese, 7.2 times more Potassium, 3.1 times more Sodium and 2563.8 times more Water than Sunflower Seed Butter with Salt.
• While 500 kcal of Sunflower Seed Butter with Salt contain 5.3 times more Copper, 1.8 times more Magnesium, 1.3 times more Phosphorus, 8.5 times more Selenium and 1.4 times more Zinc than Boiled and Drained Carrots.
• 500 calories of Sunflower Seed Butter with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Carrots have 6.2 times more Carbohydrate, 5.8 times more Sugars and 9.3 times more Fiber than Sunflower Seed Butter with Salt.
• While 500 kcal of Sunflower Seed Butter with Salt contain 17.4 times more Fat, 8.8 times more Saturated Fat, 6.3 times more Omega 6 and 1.3 times more Protein than Boiled and Drained Carrots.
• Both Boiled Carrots and Sunflower Seed Butter with Salt offer comparable quantities of Energy per 500 calories.
• 500 calories of Boiled Carrots provide inadequate amounts of Omega 6
• Both Boiled and Drained Carrots as well as Sunflower Seed Butter with Salt provide inadequate amounts of Omega 3 in 500 calories.