Comparing Nutrients in 100 calories Toasted Sunflower SeedsVS Canned Carrots with Salt

Weight per 100 calories

Toasted Sunflower Seeds

16g

Canned Carrots with Salt

400g

Toasted Sunflower Seeds have 24.8 times more energy per 100g than Canned Carrots with Salt. It has very high energy density when compared to other foods. Drained Canned Carrots with Salt having very low energy density.

Which food has more nutrients per 100 calories - Toasted Sunflower Seeds or Canned Carrots with Salt?

Macros Ratio

Protein Fat Carbs

Toasted Sunflower Seeds

10%

77%

13%

Canned Carrots with Salt

10%

84%

100 kcal ▼

Macro Nutrients

Toasted Sunflower Seedsvs Canned Carrots with Salt

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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9.46%9.18g

Fat

0.78%0.76g

9.18 gvs0.76 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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3%0.96g

Saturated Fat

0.45%0.14g

0.96 gvs0.14 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.8%0.013g

Omega 3

2.75%0.044g

0.013 gvs0.044 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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35.5%6.04g

Omega 6

1.86%0.32g

6.04 gvs0.32 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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2.56%3.33g

Carbohydrate

17%22g

3.33 gvs22 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

13.7%9.9g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs9.9 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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4.9%1.86g

Fiber

15.8%6g

1.86 gvs6 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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4.96%2.8g

Protein

4.57%2.56g

2.8 gvs2.56 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Toasted Sunflower Seedsvs Canned Carrots with Salt

0%0μg

Vitamin A

248%2232μg

RAE, retinol activity equivalents

0 μgvs2232 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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4.38%0.053mg

Vitamin B1

6%0.072mg

Thiamine

0.053 mgvs0.072 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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3.54%0.046mg

Vitamin B2

9.23%0.12mg

Riboflavin

0.046 mgvs0.12 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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4.24%0.68mg

Vitamin B3

14%2.2mg

Niacin, nicotinic acid, niacinamide

0.68 mgvs2.2 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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23%1.14mg

Vitamin B5

11%0.54mg

Pantothenic acid

1.14 mgvs0.54 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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10%0.13mg

Vitamin B6

34.5%0.45mg

Pyridoxine

0.13 mgvs0.45 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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9.6%38.4μg

Vitamin B9

9%36μg

Folates and Folic Acid

38.4 μgvs36 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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0.25%0.23mg

Vitamin C

12%11mg

Ascorbic acid

0.23 mgvs11 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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Vitamin E

19.7%2.96mg

Tocopherols and Tocotrienols

NA mgvs2.96 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

32.7%39.2μg

Phytomenadione or phylloquinone

NA μgvs39.2 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Toasted Sunflower Seedsvs Canned Carrots with Salt

0.92%9.2mg

Calcium

10%100mg

9.2 mgvs100 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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33%0.3mg

Copper

46.2%0.42mg

0.3 mgvs0.42 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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13.8%1.1mg

Iron

32%2.56mg

1.1 mgvs2.56 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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4.96%21mg

Magnesium

7.6%32mg

21 mgvs32 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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15%0.34mg

Manganese

78.3%1.8mg

0.34 mgvs1.8 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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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26.7%187mg

Phosphorus

13.7%96mg

187 mgvs96 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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2.33%79.3mg

Potassium

21%716mg

79.3 mgvs716 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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Selenium

2.9%1.6μg

NA μgvs1.6 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.032%0.48mg

Sodium

64.5%968mg

0.48 mgvs968 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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7.8%0.86mg

Zinc

9.45%1.04mg

0.86 mgvs1.04 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.004%0.16g

Water

10%372g

0.16 gvs372 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Toasted Sunflower Seeds vs Canned Carrots with Salt:

Toasted Sunflower Seed Kernels no Salt have 2.1 times more Vitamin B5 than Drained Canned Carrots with Salt.
While Drained Canned Carrots with Salt contain more Vitamin A, 1.4 times more Vitamin B1, 2.6 times more Vitamin B2, 3.3 times more Vitamin B3, 3.4 times more Vitamin B6 and 47.8 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
Both Toasted Sunflower Seed Kernels no Salt and Drained Canned Carrots with Salt have similar amounts of Vitamin B9 per 100 kcal.
Both Toasted Sunflower Seed Kernels no Salt as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Toasted Sunflower Seeds vs Canned Carrots with Salt:

Toasted Sunflower Seed Kernels no Salt have 1.9 times more Phosphorus than Drained Canned Carrots with Salt.
While Drained Canned Carrots with Salt contain 10.9 times more Calcium, 1.4 times more Copper, 2.3 times more Iron, 1.5 times more Magnesium, 5.3 times more Manganese, 9 times more Potassium, 1997.3 times more Sodium and 2301.4 times more Water than Toasted Sunflower Seed Kernels no Salt.
Both Toasted Sunflower Seed Kernels no Salt and Drained Canned Carrots with Salt have similar amounts of Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Toasted Sunflower Seed Kernels no Salt have 12.1 times more Fat, 6.7 times more Saturated Fat and 19.1 times more Omega 6 than Drained Canned Carrots with Salt.
While Drained Canned Carrots with Salt contain 3.4 times more Omega 3, 6.7 times more Carbohydrate and 3.2 times more Fiber than Toasted Sunflower Seed Kernels no Salt.
Both Toasted Sunflower Seed Kernels no Salt and Drained Canned Carrots with Salt have similar amounts of Energy and Protein per 100 kcal.
Both Toasted Sunflower Seed Kernels no Salt as well as Drained Canned Carrots with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Toasted Sunflower SeedsVS Sunflower Seed ButterCanned Carrots with SaltVS Sunflower Seed ButterToasted Sunflower SeedsVS Frozen CarrotsCanned Carrots with SaltVS Frozen Carrots

Compare Foods

Comparing Nutrients in 100 calories Toasted Sunflower SeedsVS Canned Carrots with Salt

Weight per 100 calories

Which food has more nutrients per 100 calories - Toasted Sunflower Seeds or Canned Carrots with Salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: