Comparing Nutrients in 5 ounces Oil Roasted Sunflower Seeds VS Baby Carrots

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Baby Carrots	7%	3%	90%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Baby Carrots	Recommended Dietary Allowance
Energy	29% 839kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	75% 72.7g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	31.3% 10g	0.1% 0.033g	32g per day for Men 19-50 years
Omega 3	7.18% 0.11g	0.71% 0.011g	1.6g per day for Men 19-50 years
Omega 6	285% 48.5g	0.48% 0.081g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.4g	9% 11.7g	130g per day for Men 19-50 years
Sugars	6.1% 4.4g	9.3% 6.75g	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% 0g	1.96% 1.4g	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	% 1.05g	% 1.47g	g per day for Men 19-50 years
Sucrose	% 3.36g	% 3.86g	g per day for Men 19-50 years
Fiber	39.5% 15g	11% 4.1g	38g per day for Men 19-50 years
Protein	50.8% 28.4g	1.6% 0.91g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Baby Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	109% 978μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	3.54% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	3.93% 0.051mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.85mg	4.93% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	197% 9.84mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.4% 1.12mg	11.4% 0.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	11.3% 3.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	83% 332μg	9.57% 38.3μg	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	1.73% 1.56mg	4.1% 3.7mg	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	343% 51.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.66% 4.4μg	11% 13.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Baby Carrots	Recommended Dietary Allowance
Calcium	12.3% 123mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	284% 2.56mg	15.7% 0.14mg	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	76% 6.07mg	15.8% 1.26mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	128% 2.95mg	9.3% 0.21mg	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	231% 1615mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	9.9% 336mg	3400mg per day for Men 19-50 years
Selenium	202% 111μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	7.37% 111mg	1500mg per day for Men 19-50 years
Zinc	67% 7.4mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	0.059% 2.2g	3.46% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Baby Carrots per 5 oz

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

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

• 5 ounces of Oil Roasted Sunflower Seeds have 10.7 times more Vitamin B1, 7.8 times more Vitamin B2, 7.4 times more Vitamin B3, 17.3 times more Vitamin B5, 7.5 times more Vitamin B6 and 8.7 times more Vitamin B9 than Baby Carrots.
• While 5 oz of Raw Baby Carrots contain more Vitamin A, 2.4 times more Vitamin C and 3 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• 5 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Oil Roasted Sunflower Seed Kernels as well as Raw Baby Carrots have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Oil Roasted Sunflower Seeds have 2.7 times more Calcium, 18 times more Copper, 4.8 times more Iron, 12.7 times more Magnesium, 13.8 times more Manganese, 40.7 times more Phosphorus, 2 times more Potassium, 86.9 times more Selenium and 30.6 times more Zinc than Baby Carrots.
• While 5 oz of Raw Baby Carrots contain 26 times more Sodium and 58.7 times more Water than Oil Roasted Sunflower Seed Kernels.
• 5 ounces of Baby Carrots lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil Roasted Sunflower Seeds have 16.9 times more Energy, 394.6 times more Fat, 307.3 times more Saturated Fat, 10.1 times more Omega 3, 600.1 times more Omega 6, 2.8 times more Carbohydrate, 3.7 times more Fiber and 31.3 times more Protein than Baby Carrots.
• While 5 oz of Raw Baby Carrots contain 1.5 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• 5 ounces of Baby Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein