Comparing Nutrients in 500 calories Boiled Carrots VS Dry Roasted Sunflower Seed Kernels From Shell with Salt

Weight per 500 calories

• Boiled Carrots: 1429g
• Dry Roasted Sunflower Seed Kernels From Shell with Salt: 92g

Dry Roasted Sunflower Seed Kernels From Shell with Salt have 15.6 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 Dry Roasted Sunflower Seed Kernels From Shell with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Dry Roasted Sunflower Seed Kernels From Shell with Salt	13%	76%	11%

Macro Nutrients

	Boiled Carrots	Dry Roasted Sunflower Seed Kernels From Shell 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	47% 45.6g	97g per day for Men 19-50 years
Saturated Fat	1.34% 0.43g	15% 4.78g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	3.95% 0.063g	1.6g per day for Men 19-50 years
Omega 6	7.3% 1.24g	177% 30g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	10.8% 14g	130g per day for Men 19-50 years
Sugars	68% 49.3g	3.45% 2.5g	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	% 0.027g	g per day for Men 19-50 years
Sucrose	% 38.6g	% 2.47g	g per day for Men 19-50 years
Fiber	113% 43g	21.7% 8.24g	38g per day for Men 19-50 years
Protein	19.4% 11g	31.6% 17.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Dry Roasted Sunflower Seed Kernels From Shell with Salt	Recommended Dietary Allowance
Vitamin A	1352% 12171μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78.6% 0.94mg	8.1% 0.097mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.4% 0.63mg	17.3% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.6% 9.2mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.3% 3.3mg	129% 6.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.2mg	56.6% 0.74mg	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	54.3% 217μg	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	1.42% 1.3mg	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	98% 14.7mg	159% 24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	163% 196μg	2.06% 2.47μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Dry Roasted Sunflower Seed Kernels From Shell with Salt	Recommended Dietary Allowance
Calcium	43% 429mg	6.4% 64mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	186% 1.68mg	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	43.5% 3.48mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	84% 1.93mg	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	151% 1058mg	700mg per day for Men 19-50 years
Potassium	99% 3357mg	23% 778mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	132% 72.6μg	55μg per day for Men 19-50 years
Sodium	55.2% 829mg	367% 5502mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	44% 4.84mg	11mg per day for Men 19-50 years
Water	35% 1288g	0.03% 1.1g	3700g per day for Men 19-50 years

Boiled Carrots VS Dry Roasted Sunflower Seed Kernels From Shell With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Carrots or Dry Roasted Sunflower Seed Kernels From Shell with Salt?

Lets compare vitamin content per 500 calories of Boiled Carrots vs Dry Roasted Sunflower Seed Kernels From Shell with Salt:

• 500 calories of Boiled Carrots have more Vitamin A, 9.7 times more Vitamin B1, 2.8 times more Vitamin B2, 1.4 times more Vitamin B3, 3 times more Vitamin B6, 40.1 times more Vitamin C and 79.2 times more Vitamin K than Dry Roasted Sunflower Seed Kernels From Shell with Salt.
• While 500 kcal of Dry Roasted Sunflower Seed Kernels From Shell with Salt contain 1.9 times more Vitamin B5 and 1.6 times more Vitamin E than Boiled and Drained Carrots.
• Both Boiled Carrots and Dry Roasted Sunflower Seed Kernels From Shell with Salt provide similar amounts of Vitamin B9 per 500 calories.
• 500 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 Boiled and Drained Carrots as well as Dry Roasted Sunflower Seed Kernels From Shell with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Carrots vs Dry Roasted Sunflower Seed Kernels From Shell with Salt:

• 500 calories of Boiled Carrots have 6.7 times more Calcium, 1.4 times more Iron, 1.2 times more Magnesium, 4.3 times more Potassium and 1172.2 times more Water than Dry Roasted Sunflower Seed Kernels From Shell with Salt.
• While 500 kcal of Dry Roasted Sunflower Seed Kernels From Shell with Salt contain 6.9 times more Copper, 2.5 times more Phosphorus, 7.3 times more Selenium, 6.6 times more Sodium and 1.7 times more Zinc than Boiled and Drained Carrots.
• Both Boiled Carrots and Dry Roasted Sunflower Seed Kernels From Shell with Salt contain similar levels of Manganese per 500 calories.
• 500 calories of Dry Roasted Sunflower Seed Kernels From Shell with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Carrots have 8.4 times more Carbohydrate, 19.7 times more Sugars and 5.2 times more Fiber than Dry Roasted Sunflower Seed Kernels From Shell with Salt.
• While 500 kcal of Dry Roasted Sunflower Seed Kernels From Shell with Salt contain 17.7 times more Fat, 11.2 times more Saturated Fat, 24.2 times more Omega 6 and 1.6 times more Protein than Boiled and Drained Carrots.
• Both Boiled Carrots and Dry Roasted Sunflower Seed Kernels From Shell 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 Dry Roasted Sunflower Seed Kernels From Shell with Salt provide inadequate amounts of Omega 3 in 500 calories.