Comparing Nutrients in 100 grams Frozen Carrots VS Dry Roasted Sunflower Seed Kernels From Shell with Salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Dry Roasted Sunflower Seed Kernels From Shell with Salt	13%	76%	11%

Macro Nutrients

	Frozen Carrots	Dry Roasted Sunflower Seed Kernels From Shell with Salt	Recommended Dietary Allowance
Energy	1.24% 36kcal	19% 546kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.46g	51.3% 49.8g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.047g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	4.3% 0.069g	1.6g per day for Men 19-50 years
Omega 6	1.45% 0.25g	193% 32.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.08% 7.9g	11.8% 15.3g	130g per day for Men 19-50 years
Sugars	6.57% 4.76g	3.77% 2.73g	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	0.43% 0.31g	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	% 0.4g	% 0.03g	g per day for Men 19-50 years
Sucrose	% 4.05g	% 2.7g	g per day for Men 19-50 years
Fiber	8.7% 3.3g	23.7% 9g	38g per day for Men 19-50 years
Protein	1.4% 0.78g	34.5% 19.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Dry Roasted Sunflower Seed Kernels From Shell with Salt	Recommended Dietary Allowance
Vitamin A	79% 710μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.67% 0.044mg	8.83% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.85% 0.037mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.9% 0.46mg	44% 7.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.74% 0.19mg	141% 7.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.3% 0.095mg	62% 0.8mg	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	2.5% 10μg	59.3% 237μg	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	2.78% 2.5mg	1.56% 1.4mg	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	3.8% 0.57mg	174% 26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.7% 17.6μg	2.25% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Dry Roasted Sunflower Seed Kernels From Shell with Salt	Recommended Dietary Allowance
Calcium	3.6% 36mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	8.22% 0.074mg	203% 1.83mg	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	5.5% 0.44mg	47.5% 3.8mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	7.43% 0.17mg	92% 2.1mg	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	4.7% 33mg	165% 1155mg	700mg per day for Men 19-50 years
Potassium	6.9% 235mg	25% 850mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	144% 79.3μg	55μg per day for Men 19-50 years
Sodium	4.53% 68mg	401% 6008mg	1500mg per day for Men 19-50 years
Zinc	3% 0.33mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	2.43% 90g	0.032% 1.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Dry Roasted Sunflower Seed Kernels From Shell with Salt per 100 g

Compare the macro and micronutrient content in 100 g of Frozen Carrots versus 100 g 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 100 grams of Frozen Carrots vs Dry Roasted Sunflower Seed Kernels From Shell with Salt:

• 100 grams of Frozen Carrots have more Vitamin A, 1.8 times more Vitamin C and 6.5 times more Vitamin K than Dry Roasted Sunflower Seed Kernels From Shell with Salt.
• While 100 g of Dry Roasted Sunflower Seed Kernels From Shell with Salt contain 2.4 times more Vitamin B1, 6.6 times more Vitamin B2, 15.2 times more Vitamin B3, 37.6 times more Vitamin B5, 8.5 times more Vitamin B6, 23.7 times more Vitamin B9 and 45.8 times more Vitamin E than Frozen Carrots, Unprepared.
• 100 grams of Dry Roasted Sunflower Seed Kernels From Shell with Salt have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Carrots, Unprepared as well as Dry Roasted Sunflower Seed Kernels From Shell with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Frozen Carrots vs Dry Roasted Sunflower Seed Kernels From Shell with Salt:

• 100 grams of Frozen Carrots have 75 times more Water than Dry Roasted Sunflower Seed Kernels From Shell with Salt.
• While 100 g of Dry Roasted Sunflower Seed Kernels From Shell with Salt contain 1.9 times more Calcium, 24.7 times more Copper, 8.6 times more Iron, 10.8 times more Magnesium, 12.3 times more Manganese, 35 times more Phosphorus, 3.6 times more Potassium, 113.3 times more Selenium, 88.4 times more Sodium and 16 times more Zinc than Frozen Carrots, Unprepared.
• 100 grams of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Frozen Carrots have 1.7 times more Sugars than Dry Roasted Sunflower Seed Kernels From Shell with Salt.
• While 100 g of Dry Roasted Sunflower Seed Kernels From Shell with Salt contain 15.2 times more Energy, 108.3 times more Fat, 111 times more Saturated Fat, 4.1 times more Omega 3, 132.7 times more Omega 6, 1.9 times more Carbohydrate, 2.7 times more Fiber and 24.8 times more Protein than Frozen Carrots, Unprepared.
• 100 grams of Frozen Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein