Comparing Nutrients in 7 ounces Boiled Carrots VS Dry Roasted Sunflower Seed Kernels From Shell with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Dry Roasted Sunflower Seed Kernels From Shell with Salt	13%	76%	11%

Macro Nutrients

	Boiled Carrots	Dry Roasted Sunflower Seed Kernels From Shell with Salt	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	37.4% 1084kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	32.4% 10.4g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	383% 65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.5% 16.3g	23.4% 30.4g	130g per day for Men 19-50 years
Sugars	9.44% 6.85g	7.47% 5.4g	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	0.99% 0.71g	0% 0g	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	% 0.79g	% 0.06g	g per day for Men 19-50 years
Sucrose	% 5.36g	% 5.36g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	47% 18g	38g per day for Men 19-50 years
Protein	2.7% 1.5g	68.5% 38.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Dry Roasted Sunflower Seed Kernels From Shell with Salt	Recommended Dietary Allowance
Vitamin A	188% 1691μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.2% 0.46mg	279% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	123% 1.6mg	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	6.95% 27.8μg	118% 470μg	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	7.94% 7.14mg	3.1% 2.78mg	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	13.6% 2.04mg	345% 51.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.7% 27μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Dry Roasted Sunflower Seed Kernels From Shell with Salt	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	3.75% 0.034mg	404% 3.63mg	0.9mg per day for Men 19-50 years
Fluoride	2.36% 94μg	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	8.43% 0.67mg	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	182% 4.2mg	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	8.5% 59.5mg	327% 2292mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	49.6% 1687mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	286% 157μg	55μg per day for Men 19-50 years
Sodium	7.67% 115mg	795% 11923mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	4.84% 179g	0.064% 2.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Dry Roasted Sunflower Seed Kernels From Shell with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Carrots versus 7 oz of Dry Roasted Sunflower Seed Kernels From Shell with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Carrots vs Dry Roasted Sunflower Seed Kernels From Shell with Salt:

• 7 ounces of Boiled Carrots have more Vitamin A, 2.6 times more Vitamin C and 5.1 times more Vitamin K than Dry Roasted Sunflower Seed Kernels From Shell with Salt.
• While 7 oz of Dry Roasted Sunflower Seed Kernels From Shell with Salt contain 1.6 times more Vitamin B1, 5.6 times more Vitamin B2, 10.9 times more Vitamin B3, 30.3 times more Vitamin B5, 5.3 times more Vitamin B6, 16.9 times more Vitamin B9 and 25.3 times more Vitamin E than Boiled and Drained Carrots.
• 7 ounces of Dry Roasted Sunflower Seed Kernels From Shell with Salt have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Carrots as well as Dry Roasted Sunflower Seed Kernels From Shell with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Carrots vs Dry Roasted Sunflower Seed Kernels From Shell with Salt:

• 7 ounces of Boiled Carrots have 75.1 times more Water than Dry Roasted Sunflower Seed Kernels From Shell with Salt.
• While 7 oz of Dry Roasted Sunflower Seed Kernels From Shell with Salt contain 2.3 times more Calcium, 107.6 times more Copper, 11.2 times more Iron, 12.9 times more Magnesium, 13.6 times more Manganese, 38.5 times more Phosphorus, 3.6 times more Potassium, 113.3 times more Selenium, 103.6 times more Sodium and 26.5 times more Zinc than Boiled and Drained Carrots.
• 7 ounces of Boiled Carrots lack sufficient amounts of Copper, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Carrots have 1.3 times more Sugars than Dry Roasted Sunflower Seed Kernels From Shell with Salt.
• While 7 oz of Dry Roasted Sunflower Seed Kernels From Shell with Salt contain 15.6 times more Energy, 276.7 times more Fat, 174 times more Saturated Fat, 69 times more Omega 3, 376.8 times more Omega 6, 1.9 times more Carbohydrate, 3 times more Fiber and 25.4 times more Protein than Boiled and Drained Carrots.
• 7 ounces of Boiled Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein