Comparing Nutrients in 500 calories Toasted Sunflower Seeds VS Dry Carrot

Weight per 500 calories

• Toasted Sunflower Seeds: 80.8g
• Dry Carrot: 147g

Toasted Sunflower Seeds have 1.8 times more energy per 100g than Dry Carrot. It has very high energy density when compared to other foods. Dehydrated Carrot having high energy density.

Which food has more nutrients per 500 calories - Toasted Sunflower Seeds or Dry Carrot?

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Dry Carrot	9%	4%	87%

Macro Nutrients

	Toasted Sunflower Seeds	Dry Carrot	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	47.3% 46g	2.25% 2.2g	97g per day for Men 19-50 years
Saturated Fat	15% 4.8g	1.17% 0.38g	32g per day for Men 19-50 years
Omega 3	4% 0.064g	8.7% 0.14g	1.6g per day for Men 19-50 years
Omega 6	178% 30.2g	5.48% 0.93g	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	89.7% 117g	130g per day for Men 19-50 years
Sugars	NA	78.5% 57g	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	91% 34.6g	38g per day for Men 19-50 years
Protein	25% 14g	21.2% 12g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Dry Carrot	Recommended Dietary Allowance
Vitamin A	0% 0μg	558% 5019μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	65.2% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.4mg	60% 9.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	114% 5.7mg	43% 2.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	117% 1.52mg	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	20% 80.6μg	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	23.8% 21.4mg	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	53.3% 8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	132% 158μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Dry Carrot	Recommended Dietary Allowance
Calcium	4.6% 46mg	31% 311mg	1000mg per day for Men 19-50 years
Copper	165% 1.5mg	60.3% 0.54mg	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	72% 5.76mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	41% 173mg	420mg per day for Men 19-50 years
Manganese	74.2% 1.7mg	71% 1.64mg	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	72.5% 507mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	110% 3724mg	3400mg per day for Men 19-50 years
Selenium	NA	23% 12.6μg	55μg per day for Men 19-50 years
Sodium	0.16% 2.42mg	27% 403mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	0.022% 0.81g	0.16% 5.87g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Toasted Sunflower Seeds vs Dry Carrot:

• Toasted Sunflower Seed Kernels no Salt have 2.6 times more Vitamin B5 and 2.4 times more Vitamin B9 than Dehydrated Carrot.
• While Dehydrated Carrot contains more Vitamin A, 3 times more Vitamin B1, 2.7 times more Vitamin B2, 2.8 times more Vitamin B3, 2.3 times more Vitamin B6 and 18.9 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt as well as Dehydrated Carrot have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Toasted Sunflower Seeds vs Dry Carrot:

• Toasted Sunflower Seed Kernels no Salt have 2.7 times more Copper, 1.8 times more Phosphorus and 1.9 times more Zinc than Dehydrated Carrot.
• While Dehydrated Carrot contains 6.8 times more Calcium, 1.7 times more Magnesium, 9.4 times more Potassium and 166.4 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt and Dehydrated Carrot have similar amounts of Iron and Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Toasted Sunflower Seed Kernels no Salt have 21 times more Fat, 12.8 times more Saturated Fat and 32.4 times more Omega 6 than Dehydrated Carrot.
• While Dehydrated Carrot contains 2.2 times more Omega 3, 7 times more Carbohydrate and 3.7 times more Fiber than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt and Dehydrated Carrot have similar amounts of Energy and Protein per 500 kcal.
• Both Toasted Sunflower Seed Kernels no Salt as well as Dehydrated Carrot have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.