Comparing Nutrients in 300 calories Dry CarrotVS Roasted Sunflower Seeds

Weight per 300 calories

Dry Carrot

88g

Roasted Sunflower Seeds

51.5g

Dry Roasted Sunflower Seed Kernels no Salt have 1.7 times more energy per unit of mass than Dehydrated Carrot, which is very high in comparison to other foods. Dry Carrot having high energy density.

Which food has more nutrients per 300 calories - Dry Carrot or Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Dry Carrot

87%

Roasted Sunflower Seeds

12%

72%

16%

300 kcal ▼

Macro Nutrients

Dry Carrotvs Roasted Sunflower Seeds

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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1.35%1.3g

Fat

26.5%25.7g

1.3 gvs25.7 g

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

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0.7%0.23g

Saturated Fat

8.4%2.7g

0.23 gvs2.7 g

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

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5.22%0.084g

Omega 3

2.22%0.036g

0.084 gvs0.036 g

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

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3.3%0.56g

Omega 6

99%17g

0.56 gvs17 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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54%70g

Carbohydrate

9.54%12.4g

70 gvs12.4 g

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

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47%34g

Sugars

1.94%1.4g

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

34 gvs1.4 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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54.6%20.8g

Fiber

15%5.72g

20.8 gvs5.72 g

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

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12.7%7.13g

Protein

17.8%9.96g

7.13 gvs9.96 g

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

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Vitamins

Dry Carrotvs Roasted Sunflower Seeds

335%3011μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

3011 μgvs0 μg

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

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39%0.47mg

Vitamin B1

4.55%0.055mg

Thiamine

0.47 mgvs0.055 mg

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

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28.2%0.37mg

Vitamin B2

9.75%0.13mg

Riboflavin

0.37 mgvs0.13 mg

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

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36%5.78mg

Vitamin B3

22.7%3.63mg

Niacin, nicotinic acid, niacinamide

5.78 mgvs3.63 mg

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

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26%1.3mg

Vitamin B5

72.6%3.63mg

Pantothenic acid

1.3 mgvs3.63 mg

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

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70.4%0.91mg

Vitamin B6

32%0.41mg

Pyridoxine

0.91 mgvs0.41 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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12%48.4μg

Vitamin B9

30.5%122μg

Folates and Folic Acid

48.4 μgvs122 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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14.3%13mg

Vitamin C

0.8%0.72mg

Ascorbic acid

13 mgvs0.72 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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32%4.8mg

Vitamin E

89.7%13.5mg

Tocopherols and Tocotrienols

4.8 mgvs13.5 mg

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

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79%95μg

Vitamin K

1.16%1.4μg

Phytomenadione or phylloquinone

95 μgvs1.4 μg

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

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Minerals

Dry Carrotvs Roasted Sunflower Seeds

18.7%187mg

Calcium

3.6%36mg

187 mgvs36 mg

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

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36%0.33mg

Copper

105%0.94mg

0.33 mgvs0.94 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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43.2%3.46mg

Iron

24.5%1.96mg

3.46 mgvs1.96 mg

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

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24.7%104mg

Magnesium

16%66.5mg

104 mgvs66.5 mg

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

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42.7%0.98mg

Manganese

47.3%1.1mg

0.98 mgvs1.1 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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43.5%304mg

Phosphorus

85%595mg

304 mgvs595 mg

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

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65.7%2235mg

Potassium

13%438mg

2235 mgvs438 mg

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

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13.8%7.57μg

Selenium

74.3%41μg

7.57 μgvs41 μg

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

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16%242mg

Sodium

0.1%1.55mg

242 mgvs1.55 mg

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

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12.6%1.4mg

Zinc

24.8%2.73mg

1.4 mgvs2.73 mg

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

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0.095%3.5g

Water

0.017%0.62g

3.5 gvs0.62 g

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

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Lets compare vitamin content per 300 calories of Dry Carrot vs Roasted Sunflower Seeds:

Dehydrated Carrot has more Vitamin A, 8.6 times more Vitamin B1, 2.9 times more Vitamin B2, 1.6 times more Vitamin B3, 2.2 times more Vitamin B6, 17.8 times more Vitamin C and 68.3 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 2.8 times more Vitamin B5, 2.5 times more Vitamin B9 and 2.8 times more Vitamin E than Dehydrated Carrot.
Both Dehydrated Carrot as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Dry Carrot vs Roasted Sunflower Seeds:

Dehydrated Carrot has 5.2 times more Calcium, 1.8 times more Iron, 1.6 times more Magnesium, 5.1 times more Potassium and 156.5 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 2.9 times more Copper, 2 times more Phosphorus, 5.4 times more Selenium and 2 times more Zinc than Dehydrated Carrot.
Both Dehydrated Carrot and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Dehydrated Carrot has 2.3 times more Omega 3, 5.6 times more Carbohydrate, 24.3 times more Sugars and 3.6 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 19.6 times more Fat, 11.9 times more Saturated Fat, 30.2 times more Omega 6 and 1.4 times more Protein than Dehydrated Carrot.
Both Dehydrated Carrot and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 300 kcal.
Both Dehydrated Carrot as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Dry CarrotVS Canned Crushed TomatoesRoasted Sunflower SeedsVS Canned Crushed TomatoesDry CarrotVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Oil Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 300 calories Dry CarrotVS Roasted Sunflower Seeds

Weight per 300 calories

Which food has more nutrients per 300 calories - Dry Carrot or Roasted Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: