Comparing Nutrients in 1 kilogram CarrotsVS Oil Roasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Carrots

87%

Oil Roasted Sunflower Seeds

13%

73%

14%

1 kg ▼

Macro Nutrients

Carrotsvs Oil Roasted Sunflower Seeds

14%410kcal

Energy

204%5920kcal

410 kcalvs5920 kcal

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

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2.47%2.4g

Fat

529%513g

2.4 gvs513 g

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

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1%0.32g

Saturated Fat

221%70.7g

0.32 gvs70.7 g

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

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1.25%0.02g

Omega 3

50.6%0.81g

0.02 gvs0.81 g

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

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5.9%1g

Omega 6

2012%342g

1 gvs342 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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73.7%96g

Carbohydrate

176%229g

96 gvs229 g

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

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65.4%47.4g

Sugars

43%31g

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

47.4 gvs31 g

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

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7.6%5.5g

Fructose

0%0g

≤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]

5.5 gvs0 g

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

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%5.9g

Glucose

%7.4g

5.9 gvs7.4 g

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

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%36g

Sucrose

%23.7g

36 gvs23.7 g

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

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73.7%28g

Fiber

279%106g

28 gvs106 g

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

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16.6%9.3g

Protein

358%201g

9.3 gvs201 g

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

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Vitamins

Carrotsvs Oil Roasted Sunflower Seeds

928%8350μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

8350 μgvs0 μg

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

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55%0.66mg

Vitamin B1

267%3.2mg

Thiamine

0.66 mgvs3.2 mg

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

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44.6%0.58mg

Vitamin B2

215%2.8mg

Riboflavin

0.58 mgvs2.8 mg

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

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61.4%9.83mg

Vitamin B3

258%41.3mg

Niacin, nicotinic acid, niacinamide

9.83 mgvs41.3 mg

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

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54.6%2.73mg

Vitamin B5

1388%69.4mg

Pantothenic acid

2.73 mgvs69.4 mg

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

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106%1.38mg

Vitamin B6

609%7.9mg

Pyridoxine

1.38 mgvs7.9 mg

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

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74%22μg

Vitamin B7

Biotin

22 μgvsNA μg

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

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47.5%190μg

Vitamin B9

585%2340μg

Folates and Folic Acid

190 μgvs2340 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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65.6%59mg

Vitamin C

12.2%11mg

Ascorbic acid

59 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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44%6.6mg

Vitamin E

2422%363mg

Tocopherols and Tocotrienols

6.6 mgvs363 mg

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

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110%132μg

Vitamin K

26%31μg

Phytomenadione or phylloquinone

132 μgvs31 μg

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

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Minerals

Carrotsvs Oil Roasted Sunflower Seeds

33%330mg

Calcium

87%870mg

330 mgvs870 mg

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

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50%0.45mg

Copper

2004%18mg

0.45 mgvs18 mg

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

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0.8%32μg

Fluoride

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

32 μgvsNA μg

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

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37.5%3mg

Iron

535%42.8mg

3 mgvs42.8 mg

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

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28.6%120mg

Magnesium

302%1270mg

120 mgvs1270 mg

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

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62%1.43mg

Manganese

904%21mg

1.43 mgvs21 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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50%350mg

Phosphorus

1627%11390mg

350 mgvs11390 mg

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

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94%3200mg

Potassium

142%4830mg

3200 mgvs4830 mg

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

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1.8%1μg

Selenium

1422%782μg

1 μgvs782 μg

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

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46%690mg

Sodium

2%30mg

690 mgvs30 mg

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

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22%2.4mg

Zinc

474%52mg

2.4 mgvs52 mg

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

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24%883g

Water

0.42%15.4g

883 gvs15.4 g

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

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Lets compare vitamin content per 1 kilogram of Carrots vs Oil Roasted Sunflower Seeds:

Raw Carrots have more Vitamin A, 5.4 times more Vitamin C and 4.3 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 4.8 times more Vitamin B1, 4.8 times more Vitamin B2, 4.2 times more Vitamin B3, 25.4 times more Vitamin B5, 5.7 times more Vitamin B6, 12.3 times more Vitamin B9 and 55 times more Vitamin E than Raw Carrots.
Both Raw Carrots as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Carrots vs Oil Roasted Sunflower Seeds:

Raw Carrots have 23 times more Sodium and 57.3 times more Water than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 2.6 times more Calcium, 40.1 times more Copper, 14.3 times more Iron, 10.6 times more Magnesium, 14.5 times more Manganese, 32.5 times more Phosphorus, 1.5 times more Potassium, 782 times more Selenium and 21.7 times more Zinc than Raw Carrots.

Comparison of macro-nutrients per 1 kilogram:

Raw Carrots have 1.5 times more Sugars than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 14.4 times more Energy, 213.8 times more Fat, 220.9 times more Saturated Fat, 40.5 times more Omega 3, 342.1 times more Omega 6, 2.4 times more Carbohydrate, 3.8 times more Fiber and 21.6 times more Protein than Raw Carrots.
Both Raw Carrots as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.

Compare more foods per 1 kg:

CarrotsVS Boiled CarrotsOil Roasted Sunflower SeedsVS Boiled CarrotsCarrotsVS Toasted Sunflower SeedsOil Roasted Sunflower SeedsVS Toasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 1 kilogram CarrotsVS Oil Roasted Sunflower Seeds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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