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Comparing Nutrients in 5 ounces Canned Carrots with LiquidsVS Roasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Canned Carrots with Liquids
9%
5%
86%
Roasted Sunflower Seeds
12%
72%
16%
5 oz ▼

Macro Nutrients

1.12%32.6kcal
Energy
28.4%825kcal
32.6 kcalvs825 kcal
Recommended Dietary Allowance for Energy is 2900kcal per day for Men 19-50 years .

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0.2%0.2g
Fat
72.8%70.6g
0.2 gvs70.6 g
Recommended Dietary Allowance for Fat is 97g per day for Men 19-50 years .

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0.11%0.034g
Saturated Fat
23%7.4g
0.034 gvs7.4 g
Recommended Dietary Allowance for Saturated Fat is 32g per day for Men 19-50 years .

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0.71%0.011g
Omega 3
6.1%0.098g
0.011 gvs0.098 g
Recommended Dietary Allowance for Omega 3 is 1.6g per day for Men 19-50 years .

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0.49%0.084g
Omega 6
273%46.5g
0.084 gvs46.5 g
Recommended Dietary Allowance for Omega 6 is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance for Cholesterol is 290mg per day for Men 19-50 years .

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5.84%7.6g
Carbohydrate
26.2%34g
7.6 gvs34 g
Recommended Dietary Allowance for Carbohydrate is 130g per day for Men 19-50 years .

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4.8%3.5g
Sugars
5.34%3.87g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
3.5 gvs3.87 g
Recommended Dietary Allowance for Sugars is 72.5g per day for Men 19-50 years .

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0.51%0.37g
Fructose
NA
≤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]
0.37 gvsNA g
Recommended Dietary Allowance for Fructose is 72.5g per day for Men 19-50 years .

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%0.4g
Glucose
NA
0.4 gvsNA g
Recommended Dietary Allowance for Glucose is g per day for Men 19-50 years .

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%2.72g
Sucrose
NA
2.72 gvsNA g
Recommended Dietary Allowance for Sucrose is g per day for Men 19-50 years .

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6.7%2.55g
Fiber
41.4%15.7g
2.55 gvs15.7 g
Recommended Dietary Allowance for Fiber is 38g per day for Men 19-50 years .

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1.5%0.84g
Protein
49%27.4g
0.84 gvs27.4 g
Recommended Dietary Allowance for Protein is 56g per day for Men 19-50 years .

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Vitamins

88%791μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
791 μgvs0 μg
Recommended Dietary Allowance for Vitamin A is 900μg per day for Men 19-50 years .

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2.24%0.027mg
Vitamin B1
12.5%0.15mg
Thiamine
0.027 mgvs0.15 mg
Recommended Dietary Allowance for Vitamin B1 is 1.2mg per day for Men 19-50 years .

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2.94%0.038mg
Vitamin B2
27%0.35mg
Riboflavin
0.038 mgvs0.35 mg
Recommended Dietary Allowance for Vitamin B2 is 1.3mg per day for Men 19-50 years .

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3.73%0.6mg
Vitamin B3
62.4%10mg
Niacin, nicotinic acid, niacinamide
0.6 mgvs10 mg
Recommended Dietary Allowance for Vitamin B3 is 16mg per day for Men 19-50 years .

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3.94%0.2mg
Vitamin B5
200%9.98mg
Pantothenic acid
0.2 mgvs9.98 mg
Recommended Dietary Allowance for Vitamin B5 is 5mg per day for Men 19-50 years .

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12.2%0.16mg
Vitamin B6
87.7%1.14mg
Pyridoxine
0.16 mgvs1.14 mg
Recommended Dietary Allowance for Vitamin B6 is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance for Vitamin B7 is 30μg per day for Men 19-50 years .

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2.83%11.3μg
Vitamin B9
84%336μg
Folates and Folic Acid
11.3 μgvs336 μg
Recommended Dietary Allowance for Vitamin B9 is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance for Vitamin B12 is 2.4μg per day for Men 19-50 years .

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3.15%2.83mg
Vitamin C
2.2%2mg
Ascorbic acid
2.83 mgvs2 mg
Recommended Dietary Allowance for Vitamin C is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance for Vitamin D is 600IU per day for Men 19-50 years .

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6.9%1.03mg
Vitamin E
247%37mg
Tocopherols and Tocotrienols
1.03 mgvs37 mg
Recommended Dietary Allowance for Vitamin E is 15mg per day for Men 19-50 years .

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11.6%14μg
Vitamin K
3.2%3.83μg
Phytomenadione or phylloquinone
14 μgvs3.83 μg
Recommended Dietary Allowance for Vitamin K is 120μg per day for Men 19-50 years .

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Minerals

4.4%44mg
Calcium
9.92%99mg
44 mgvs99 mg
Recommended Dietary Allowance for Calcium is 1000mg per day for Men 19-50 years .

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16.2%0.15mg
Copper
288%2.6mg
0.15 mgvs2.6 mg
Recommended Dietary Allowance for Copper is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance for Fluoride is 4000μg per day for Men 19-50 years .

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9.2%0.74mg
Iron
67.3%5.4mg
0.74 mgvs5.4 mg
Recommended Dietary Allowance for Iron is 8mg per day for Men 19-50 years .

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3.04%12.8mg
Magnesium
43.5%183mg
12.8 mgvs183 mg
Recommended Dietary Allowance for Magnesium is 420mg per day for Men 19-50 years .

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27.7%0.64mg
Manganese
130%3mg
0.64 mgvs3 mg
Recommended Dietary Allowance for Manganese is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance for Molybdenum is 45μg per day for Men 19-50 years .

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4.05%28.3mg
Phosphorus
234%1637mg
28.3 mgvs1637 mg
Recommended Dietary Allowance for Phosphorus is 700mg per day for Men 19-50 years .

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6.6%224mg
Potassium
35.4%1205mg
224 mgvs1205 mg
Recommended Dietary Allowance for Potassium is 3400mg per day for Men 19-50 years .

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1.03%0.57μg
Selenium
204%112μg
0.57 μgvs112 μg
Recommended Dietary Allowance for Selenium is 55μg per day for Men 19-50 years .

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3.2%48mg
Sodium
0.28%4.25mg
48 mgvs4.25 mg
Recommended Dietary Allowance for Sodium is 1500mg per day for Men 19-50 years .

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3.74%0.41mg
Zinc
68%7.5mg
0.41 mgvs7.5 mg
Recommended Dietary Allowance for Zinc is 11mg per day for Men 19-50 years .

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3.56%132g
Water
0.046%1.7g
132 gvs1.7 g
Recommended Dietary Allowance for Water is 3700g per day for Men 19-50 years .

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Nutrient Comparison: Canned Carrots with Liquids VS Roasted Sunflower Seeds per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Carrots with Liquids versus 5 oz of Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Carrots with Liquids vs Roasted Sunflower Seeds:

Comparing minerals per 5 ounces for Canned Carrots with Liquids vs Roasted Sunflower Seeds:

Comparison of macro-nutrients per 5 ounces:




Compare more foods per 5 oz: