Comparing Nutrients in 7 ounces Toasted Sunflower Seeds VS Baby Carrots

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Baby Carrots	7%	3%	90%

Macro Nutrients

	Toasted Sunflower Seeds	Baby Carrots	Recommended Dietary Allowance
Energy	42.4% 1228kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	116% 113g	0.27% 0.26g	97g per day for Men 19-50 years
Saturated Fat	37% 12g	0.14% 0.046g	32g per day for Men 19-50 years
Omega 3	9.8% 0.16g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	436% 74g	0.67% 0.11g	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	12.6% 16.4g	130g per day for Men 19-50 years
Sugars	NA	13% 9.45g	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	2.74% 2g	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	% 2.06g	g per day for Men 19-50 years
Sucrose	NA	% 5.4g	g per day for Men 19-50 years
Fiber	60% 23g	15% 5.75g	38g per day for Men 19-50 years
Protein	61% 34g	2.27% 1.27g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Baby Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	152% 1369μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.7% 0.64mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.5% 0.57mg	5.5% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.33mg	6.9% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	280% 14mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	16% 4.76μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	118% 472μg	13.4% 53.6μg	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	5.73% 5.16mg	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	NA	15.5% 18.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Baby Carrots	Recommended Dietary Allowance
Calcium	11.3% 113mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	404% 3.64mg	22% 0.2mg	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	22% 1.77mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	13% 0.3mg	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	328% 2298mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	28.7% 974mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	NA	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	10.3% 155mg	1500mg per day for Men 19-50 years
Zinc	96% 10.5mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	0.054% 2g	4.85% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Baby Carrots per 7 oz

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

Lets compare vitamin content per 7 ounces of Toasted Sunflower Seeds vs Baby Carrots:

• 7 ounces of Toasted Sunflower Seeds have 10.8 times more Vitamin B1, 7.9 times more Vitamin B2, 7.6 times more Vitamin B3, 17.6 times more Vitamin B5, 7.7 times more Vitamin B6 and 8.8 times more Vitamin B9 than Baby Carrots.
• While 7 oz of Raw Baby Carrots contain more Vitamin A and 1.9 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 Raw Baby Carrots have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Toasted Sunflower Seeds vs Baby Carrots:

• 7 ounces of Toasted Sunflower Seeds have 1.8 times more Calcium, 18.3 times more Copper, 7.7 times more Iron, 12.9 times more Magnesium, 14 times more Manganese, 41.4 times more Phosphorus, 2.1 times more Potassium and 31.2 times more Zinc than Baby Carrots.
• While 7 oz of Raw Baby Carrots contain 26 times more Sodium and 90.4 times more Water than Toasted Sunflower Seed Kernels no Salt.
• 7 ounces of Baby Carrots lack sufficient amounts of Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Toasted Sunflower Seeds have 17.7 times more Energy, 436.9 times more Fat, 258.8 times more Saturated Fat, 9.9 times more Omega 3, 656 times more Omega 6, 2.5 times more Carbohydrate, 4 times more Fiber and 26.9 times more Protein than Baby Carrots.
• 7 ounces of Baby Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein