Comparing Nutrients in 7 ounces Baby Carrots VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Baby Carrots	7%	3%	90%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Baby Carrots	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	22.3% 647kcal	2900kcal per day for Men 19-50 years
Fat	0.27% 0.26g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.046g	0.86% 0.27g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	10% 1.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.6% 16.4g	54.7% 71g	130g per day for Men 19-50 years
Sugars	13% 9.45g	NA	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	2.74% 2g	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	% 2.06g	NA	g per day for Men 19-50 years
Sucrose	% 5.4g	NA	g per day for Men 19-50 years
Fiber	15% 5.75g	27% 10.3g	38g per day for Men 19-50 years
Protein	2.27% 1.27g	170% 95g	56g per day for Men 19-50 years

Vitamins

	Baby Carrots	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	152% 1369μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	527% 6.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.5% 0.071mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.9% 1.1mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	262% 13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	115% 1.5mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	16% 4.76μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13.4% 53.6μg	110% 441μg	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	5.73% 5.16mg	2.87% 2.58mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baby Carrots	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	378% 3.4mg	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	22% 1.77mg	164% 13mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	163% 687mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	170% 3.9mg	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	7.94% 55.6mg	195% 1367mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	3.9% 133mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	210% 115μg	55μg per day for Men 19-50 years
Sodium	10.3% 155mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	89.3% 9.82mg	11mg per day for Men 19-50 years
Water	4.85% 179g	0.4% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Baby Carrots VS Sunflower Seed Flour per 7 oz

Compare the macro and micronutrient content in 7 oz of Baby Carrots versus 7 oz of Sunflower Seed Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Baby Carrots vs Sunflower Seed Flour:

• 7 ounces of Baby Carrots have 345 times more Vitamin A and 2 times more Vitamin C than Sunflower Seed Flour.
• While 7 oz of Partially Defatted Sunflower Seed Flour contain 106.2 times more Vitamin B1, 7.4 times more Vitamin B2, 13.2 times more Vitamin B3, 16.5 times more Vitamin B5, 7.2 times more Vitamin B6 and 8.2 times more Vitamin B9 than Raw Baby Carrots.
• 7 ounces of Sunflower Seed Flour have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Baby Carrots as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Baby Carrots vs Sunflower Seed Flour:

• 7 ounces of Baby Carrots have 3.5 times more Potassium, 26 times more Sodium and 12.1 times more Water than Sunflower Seed Flour.
• While 7 oz of Partially Defatted Sunflower Seed Flour contain 3.6 times more Calcium, 17.1 times more Copper, 7.4 times more Iron, 34.6 times more Magnesium, 13.1 times more Manganese, 24.6 times more Phosphorus, 64.7 times more Selenium and 29.1 times more Zinc than Raw Baby Carrots.
• 7 ounces of Baby Carrots lack sufficient amounts of Selenium and Zinc
• 7 ounces of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Partially Defatted Sunflower Seed Flour contain 9.3 times more Energy, 15.2 times more Omega 6, 4.3 times more Carbohydrate, 1.8 times more Fiber and 75.1 times more Protein than Raw Baby Carrots.
• 7 ounces of Baby Carrots provide inadequate amounts of Energy, Omega 6 and Protein
• Both Raw Baby Carrots as well as Partially Defatted Sunflower Seed Flour provide inadequate amounts of Omega 3 in seven ounces.