Comparing Nutrients in 7 ounces Toasted Sunflower Seeds VS Dry Carrot

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Dry Carrot	9%	4%	87%

Macro Nutrients

	Toasted Sunflower Seeds	Dry Carrot	Recommended Dietary Allowance
Energy	42.4% 1228kcal	23.3% 677kcal	2900kcal per day for Men 19-50 years
Fat	116% 113g	3.05% 2.96g	97g per day for Men 19-50 years
Saturated Fat	37% 12g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	9.8% 0.16g	11.8% 0.19g	1.6g per day for Men 19-50 years
Omega 6	436% 74g	7.4% 1.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.4% 41g	121% 158g	130g per day for Men 19-50 years
Sugars	NA	106% 77g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	60% 23g	123% 47g	38g per day for Men 19-50 years
Protein	61% 34g	28.7% 16g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Dry Carrot	Recommended Dietary Allowance
Vitamin A	0% 0μg	755% 6793μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.7% 0.64mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.5% 0.57mg	63.7% 0.83mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.33mg	81.4% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	280% 14mg	58.3% 2.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	159% 2.06mg	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	118% 472μg	27.3% 109μg	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	3.1% 2.78mg	32% 29mg	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	72% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	179% 214μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Dry Carrot	Recommended Dietary Allowance
Calcium	11.3% 113mg	42% 421mg	1000mg per day for Men 19-50 years
Copper	404% 3.64mg	81.6% 0.73mg	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	169% 13.5mg	97% 7.8mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	55.8% 234mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	96% 2.2mg	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	328% 2298mg	98% 687mg	700mg per day for Men 19-50 years
Potassium	28.7% 974mg	148% 5041mg	3400mg per day for Men 19-50 years
Selenium	NA	31% 17μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	36.4% 546mg	1500mg per day for Men 19-50 years
Zinc	96% 10.5mg	28.3% 3.1mg	11mg per day for Men 19-50 years
Water	0.054% 2g	0.21% 7.94g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Dry Carrot per 7 oz

Compare the macro and micronutrient content in 7 oz of Toasted Sunflower Seeds versus 7 oz of Dry Carrot to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Toasted Sunflower Seeds vs Dry Carrot:

• 7 ounces of Toasted Sunflower Seeds have 4.8 times more Vitamin B5 and 4.3 times more Vitamin B9 than Dry Carrot.
• While 7 oz of Dehydrated Carrot contain more Vitamin A, 1.6 times more Vitamin B1, 1.5 times more Vitamin B2, 1.6 times more Vitamin B3, 1.3 times more Vitamin B6 and 10.4 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• 7 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Toasted Sunflower Seed Kernels no Salt as well as Dehydrated Carrot have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Toasted Sunflower Seeds vs Dry Carrot:

• 7 ounces of Toasted Sunflower Seeds have 5 times more Copper, 1.7 times more Iron, 1.9 times more Manganese, 3.3 times more Phosphorus and 3.4 times more Zinc than Dry Carrot.
• While 7 oz of Dehydrated Carrot contain 3.7 times more Calcium, 5.2 times more Potassium and 91.7 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Dry Carrot contain similar levels of Magnesium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Toasted Sunflower Seeds have 1.8 times more Energy, 38.1 times more Fat, 23.3 times more Saturated Fat, 58.9 times more Omega 6 and 2.1 times more Protein than Dry Carrot.
• While 7 oz of Dehydrated Carrot contain 3.9 times more Carbohydrate and 2.1 times more Fiber than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Dry Carrot offer comparable quantities of Omega 3 per seven ounces.