Comparing Nutrients in 5 ounces Carrots VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Carrots	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	2% 58kcal	28.4% 825kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	72.8% 70.6g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.045g	23% 7.4g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	273% 46.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.4% 13.6g	26.2% 34g	130g per day for Men 19-50 years
Sugars	9.27% 6.7g	5.34% 3.87g	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	1.08% 0.78g	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	% 0.84g	NA	g per day for Men 19-50 years
Sucrose	% 5.1g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	41.4% 15.7g	38g per day for Men 19-50 years
Protein	2.35% 1.3g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Carrots	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	132% 1184μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.8% 0.094mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.7% 1.4mg	62.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.74% 0.39mg	200% 9.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	87.7% 1.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	10.5% 3.15μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.73% 27μg	84% 336μg	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	9.3% 8.36mg	2.2% 2mg	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	6.24% 0.94mg	247% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.6% 18.7μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	7.1% 0.064mg	288% 2.6mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.54μg	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	5.3% 0.43mg	67.3% 5.4mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	8.8% 0.2mg	130% 3mg	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	7.1% 49.6mg	234% 1637mg	700mg per day for Men 19-50 years
Potassium	13.3% 454mg	35.4% 1205mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	204% 112μg	55μg per day for Men 19-50 years
Sodium	6.52% 98mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	68% 7.5mg	11mg per day for Men 19-50 years
Water	3.4% 125g	0.046% 1.7g	3700g per day for Men 19-50 years

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

• Raw Carrots have more Vitamin A, 4.2 times more Vitamin C and 4.9 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Vitamin B1, 4.2 times more Vitamin B2, 7.2 times more Vitamin B3, 25.8 times more Vitamin B5, 5.8 times more Vitamin B6, 12.5 times more Vitamin B9 and 39.5 times more Vitamin E than Raw Carrots.
• Both Raw Carrots as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Raw Carrots have 23 times more Sodium and 73.6 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.1 times more Calcium, 40.7 times more Copper, 12.7 times more Iron, 10.8 times more Magnesium, 14.8 times more Manganese, 33 times more Phosphorus, 2.7 times more Potassium, 793 times more Selenium and 22 times more Zinc than Raw Carrots.

Comparison of macro-nutrients per 5 ounces:

• Raw Carrots have 1.7 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 14.2 times more Energy, 207.5 times more Fat, 163.1 times more Saturated Fat, 34.5 times more Omega 3, 327.8 times more Omega 6, 2.5 times more Carbohydrate, 4 times more Fiber and 20.8 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.