Comparing Nutrients in 500 calories Toasted Sunflower Seed Kernels with Salt VS Canned Carrots with Liquids and Salt

Weight per 500 calories

• Toasted Sunflower Seed Kernels with Salt: 80.8g
• Canned Carrots with Liquids and Salt: 2174g

Toasted Sunflower Seed Kernels with Salt have 26.9 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 500 calories - Toasted Sunflower Seed Kernels with Salt or Canned Carrots with Liquids and Salt?

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seed Kernels with Salt	10%	77%	13%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Toasted Sunflower Seed Kernels with Salt	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	47.3% 46g	3.14% 3.04g	97g per day for Men 19-50 years
Saturated Fat	15% 4.8g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	4% 0.064g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	178% 30.2g	7.16% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.8% 16.6g	89.8% 117g	130g per day for Men 19-50 years
Sugars	NA	73.8% 53.5g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	24.4% 9.3g	103% 39g	38g per day for Men 19-50 years
Protein	25% 14g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seed Kernels with Salt	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	1481% 13326μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	34.4% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.4mg	57.2% 9.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	114% 5.7mg	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	187% 2.43mg	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	48% 192μg	43.5% 174μg	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	1.26% 1.13mg	48.3% 43.5mg	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	106% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	178% 213μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seed Kernels with Salt	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	4.6% 46mg	67.4% 674mg	1000mg per day for Men 19-50 years
Copper	165% 1.5mg	249% 2.24mg	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	68.8% 5.5mg	141% 11.3mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	74.2% 1.7mg	425% 9.8mg	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	134% 935mg	62% 435mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	111% 3761mg	3400mg per day for Men 19-50 years
Selenium	91% 50.2μg	16% 8.7μg	55μg per day for Men 19-50 years
Sodium	33% 495mg	348% 5217mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	0.022% 0.81g	54.6% 2022g	3700g per day for Men 19-50 years

Toasted Sunflower Seed Kernels With Salt VS Canned Carrots With Liquids And Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Toasted Sunflower Seed Kernels with Salt or Canned Carrots with Liquids and Salt?

Lets compare vitamin content per 500 calories of Toasted Sunflower Seed Kernels with Salt vs Canned Carrots with Liquids and Salt:

• 500 calories of Toasted Sunflower Seed Kernels with Salt have 1.9 times more Vitamin B5 than Canned Carrots with Liquids and Salt.
• While 500 kcal of Canned Carrots Solids and Liquids with Salt contain more Vitamin A, 1.6 times more Vitamin B1, 2.5 times more Vitamin B2, 2.7 times more Vitamin B3, 3.7 times more Vitamin B6 and 38.4 times more Vitamin C than Toasted Sunflower Seed Kernels with Salt.
• Both Toasted Sunflower Seed Kernels with Salt and Canned Carrots with Liquids and Salt provide similar amounts of Vitamin B9 per 500 calories.
• 500 calories of Toasted Sunflower Seed Kernels with Salt have insufficient amounts of Vitamin A and Vitamin C
• Both Toasted Sunflower Seed Kernels with Salt as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Toasted Sunflower Seed Kernels with Salt vs Canned Carrots with Liquids and Salt:

• 500 calories of Toasted Sunflower Seed Kernels with Salt have 2.2 times more Phosphorus and 5.8 times more Selenium than Canned Carrots with Liquids and Salt.
• While 500 kcal of Canned Carrots Solids and Liquids with Salt contain 14.6 times more Calcium, 1.5 times more Copper, 2.1 times more Iron, 1.9 times more Magnesium, 5.7 times more Manganese, 9.5 times more Potassium, 10.5 times more Sodium, 1.5 times more Zinc and 2502.6 times more Water than Toasted Sunflower Seed Kernels with Salt.
• 500 calories of Toasted Sunflower Seed Kernels with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Toasted Sunflower Seed Kernels with Salt have 15.1 times more Fat, 8.8 times more Saturated Fat and 24.8 times more Omega 6 than Canned Carrots with Liquids and Salt.
• While 500 kcal of Canned Carrots Solids and Liquids with Salt contain 2.7 times more Omega 3, 7 times more Carbohydrate and 4.2 times more Fiber than Toasted Sunflower Seed Kernels with Salt.
• Both Toasted Sunflower Seed Kernels with Salt and Canned Carrots with Liquids and Salt offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Toasted Sunflower Seed Kernels with Salt provide inadequate amounts of Omega 3
• 500 calories of Canned Carrots with Liquids and Salt provide inadequate amounts of Omega 6