Comparing Nutrients in 5 ounces Boiled Carrots VS Whole Sesame Seeds

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Whole Sesame Seeds	12%	73%	15%

Macro Nutrients

	Boiled Carrots	Whole Sesame Seeds	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	28% 812kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.26g	72.6% 70.4g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.043g	31% 9.86g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	33.3% 0.53g	1.6g per day for Men 19-50 years
Omega 6	0.73% 0.12g	178% 30.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.96% 11.7g	25.6% 33.2g	130g per day for Men 19-50 years
Sugars	6.75% 4.9g	0.59% 0.43g	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	0.7% 0.51g	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	% 0.57g	NA	g per day for Men 19-50 years
Sucrose	% 3.83g	NA	g per day for Men 19-50 years
Fiber	11% 4.25g	44% 16.7g	38g per day for Men 19-50 years
Protein	1.92% 1.08g	45% 25g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Whole Sesame Seeds	Recommended Dietary Allowance
Vitamin A	134% 1208μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.8% 0.094mg	93% 1.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.8% 0.062mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.58% 0.33mg	1.4% 0.071mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.7% 0.22mg	86% 1.1mg	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	4.96% 20μg	34.4% 137μg	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	5.67% 5.1mg	0% 0mg	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	9.73% 1.46mg	2.36% 0.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Whole Sesame Seeds	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	138% 1382mg	1000mg per day for Men 19-50 years
Copper	2.68% 0.024mg	643% 5.8mg	0.9mg per day for Men 19-50 years
Fluoride	1.7% 67.3μg	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	6.02% 0.48mg	258% 20.6mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	118% 498mg	420mg per day for Men 19-50 years
Manganese	9.55% 0.22mg	152% 3.5mg	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	6.07% 42.5mg	127% 892mg	700mg per day for Men 19-50 years
Potassium	9.8% 333mg	19.5% 663mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	88.7% 48.8μg	55μg per day for Men 19-50 years
Sodium	5.5% 82.2mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	100% 11mg	11mg per day for Men 19-50 years
Water	3.45% 128g	0.18% 6.65g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Carrots vs Whole Sesame Seeds:

• Boiled and Drained Carrots have more Vitamin A, 4.6 times more Vitamin B5, more Vitamin C, 4.1 times more Vitamin E and more Vitamin K than Dried Whole Sesame Seeds.
• While Dried Whole Sesame Seeds contain 12 times more Vitamin B1, 5.6 times more Vitamin B2, 7 times more Vitamin B3, 5.2 times more Vitamin B6 and 6.9 times more Vitamin B9 than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Dried Whole Sesame Seeds have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Carrots vs Whole Sesame Seeds:

• Boiled and Drained Carrots have 5.3 times more Sodium and 19.2 times more Water than Dried Whole Sesame Seeds.
• While Dried Whole Sesame Seeds contain 32.5 times more Calcium, 240.1 times more Copper, 42.8 times more Iron, 35.1 times more Magnesium, 15.9 times more Manganese, 21 times more Phosphorus, 2 times more Potassium, 49.1 times more Selenium and 38.8 times more Zinc than Boiled and Drained Carrots.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Carrots have 11.5 times more Sugars than Dried Whole Sesame Seeds.
• While Dried Whole Sesame Seeds contain 16.4 times more Energy, 275.9 times more Fat, 231.9 times more Saturated Fat, 376 times more Omega 3, 245.7 times more Omega 6, 2.9 times more Carbohydrate, 3.9 times more Fiber and 23.3 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Dried Whole Sesame Seeds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.