Comparing Nutrients in 500 calories Roasted Sunflower Seeds VS Baby Carrots

Weight per 500 calories

• Roasted Sunflower Seeds: 86g
• Baby Carrots: 1429g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.8g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	7.14% 0.11g	1.6g per day for Men 19-50 years
Omega 6	166% 28g	4.8% 0.81g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.7g	91% 118g	130g per day for Men 19-50 years
Sugars	3.23% 2.35g	94% 68g	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	19.7% 14.3g	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	% 15g	g per day for Men 19-50 years
Sucrose	NA	% 39g	g per day for Men 19-50 years
Fiber	25% 9.54g	109% 41.4g	38g per day for Men 19-50 years
Protein	29.7% 16.6g	16.3% 9.14g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Baby Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	1095% 9857μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	35.7% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	39.6% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	49.6% 7.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.05mg	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	115% 1.5mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	114% 34.3μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	51% 204μg	96% 386μg	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	1.34% 1.2mg	41.3% 37mg	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	149% 22.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.93% 2.3μg	112% 134μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Baby Carrots	Recommended Dietary Allowance
Calcium	6% 60mg	45.7% 457mg	1000mg per day for Men 19-50 years
Copper	175% 1.57mg	159% 1.43mg	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	41% 3.26mg	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	26.4% 111mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	94% 2.16mg	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	142% 992mg	57% 400mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	100% 3386mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	23.4% 13μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.58mg	74.3% 1114mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.54mg	22% 2.43mg	11mg per day for Men 19-50 years
Water	0.028% 1.03g	35% 1291g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 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 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Baby Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.