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Comparing Nutrients in 100 grams CarrotsVS Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Carrots
8%
5%
87%
Sunflower Seeds
13%
74%
13%
100 g ▼

Macro Nutrients

1.4%41kcal
Energy
20%584kcal
41 kcalvs584 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.25%0.24g
Fat
53%51.5g
0.24 gvs51.5 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.1%0.032g
Saturated Fat
14%4.46g
0.032 gvs4.46 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.13%0.002g
Omega 3
3.75%0.06g
0.002 gvs0.06 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.59%0.1g
Omega 6
136%23g
0.1 gvs23 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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7.37%9.6g
Carbohydrate
15.4%20g
9.6 gvs20 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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6.54%4.74g
Sugars
3.6%2.62g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
4.74 gvs2.62 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.76%0.55g
Fructose
NA
≤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]
0.55 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.59g
Glucose
NA
0.59 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%3.6g
Sucrose
%2.5g
3.6 gvs2.5 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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7.37%2.8g
Fiber
22.6%8.6g
2.8 gvs8.6 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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1.66%0.93g
Protein
37%20.8g
0.93 gvs20.8 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

93%835μg
Vitamin A
0.33%3μg
RAE, retinol activity equivalents
835 μgvs3 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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5.5%0.066mg
Vitamin B1
123%1.48mg
Thiamine
0.066 mgvs1.48 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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4.46%0.058mg
Vitamin B2
27.3%0.36mg
Riboflavin
0.058 mgvs0.36 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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6.14%0.98mg
Vitamin B3
52%8.34mg
Niacin, nicotinic acid, niacinamide
0.98 mgvs8.34 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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5.46%0.27mg
Vitamin B5
22.6%1.13mg
Pantothenic acid
0.27 mgvs1.13 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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10.6%0.14mg
Vitamin B6
103%1.35mg
Pyridoxine
0.14 mgvs1.35 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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7.4%2.22μg
Vitamin B7
NA
Biotin
2.22 μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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4.75%19μg
Vitamin B9
56.8%227μg
Folates and Folic Acid
19 μgvs227 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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6.56%5.9mg
Vitamin C
1.56%1.4mg
Ascorbic acid
5.9 mgvs1.4 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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4.4%0.66mg
Vitamin E
234%35mg
Tocopherols and Tocotrienols
0.66 mgvs35 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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11%13μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
13 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

3.3%33mg
Calcium
7.8%78mg
33 mgvs78 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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5%0.045mg
Copper
200%1.8mg
0.045 mgvs1.8 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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0.08%3.2μg
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
3.2 μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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3.75%0.3mg
Iron
65.6%5.25mg
0.3 mgvs5.25 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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2.86%12mg
Magnesium
77.4%325mg
12 mgvs325 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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6.2%0.14mg
Manganese
84.8%1.95mg
0.14 mgvs1.95 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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5%35mg
Phosphorus
94%660mg
35 mgvs660 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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9.4%320mg
Potassium
19%645mg
320 mgvs645 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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0.18%0.1μg
Selenium
96%53μg
0.1 μgvs53 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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4.6%69mg
Sodium
0.6%9mg
69 mgvs9 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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2.2%0.24mg
Zinc
45.5%5mg
0.24 mgvs5 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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2.4%88.3g
Water
0.13%4.73g
88.3 gvs4.73 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Carrots vs Sunflower Seeds:
Comparing minerals per 100 grams for Carrots vs Sunflower Seeds:
Comparison of macro-nutrients per 100 grams:



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