Comparing Nutrients in 300 calories Oil Roasted Sunflower SeedsVS Carrots

Weight per 300 calories

Oil Roasted Sunflower Seeds

50.7g

Carrots

732g

Oil Roasted Sunflower Seeds have 14.4 times more energy per 100g than Carrots. It has very high energy density when compared to other foods. Raw Carrots having low energy density.

Which food has more nutrients per 300 calories - Oil Roasted Sunflower Seeds or Carrots?

Macros Ratio

Protein Fat Carbs

Oil Roasted Sunflower Seeds

13%

73%

14%

Carrots

87%

300 kcal ▼

Macro Nutrients

Oil Roasted Sunflower Seedsvs Carrots

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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27%26g

Fat

1.8%1.76g

26 gvs1.76 g

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

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11%3.6g

Saturated Fat

0.73%0.23g

3.6 gvs0.23 g

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

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2.57%0.041g

Omega 3

0.91%0.015g

0.041 gvs0.015 g

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

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102%17.3g

Omega 6

4.3%0.73g

17.3 gvs0.73 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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8.92%11.6g

Carbohydrate

54%70g

11.6 gvs70 g

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

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2.17%1.58g

Sugars

48%34.7g

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

1.58 gvs34.7 g

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

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0%0g

Fructose

5.55%4.02g

≤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 gvs4.02 g

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

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%0.38g

Glucose

%4.3g

0.38 gvs4.3 g

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

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%1.2g

Sucrose

%26.3g

1.2 gvs26.3 g

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

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14%5.37g

Fiber

54%20.5g

5.37 gvs20.5 g

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

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18%10g

Protein

12%6.8g

10 gvs6.8 g

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

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Oil Roasted Sunflower Seedsvs Carrots

0%0μg

Vitamin A

679%6110μg

RAE, retinol activity equivalents

0 μgvs6110 μg

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

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13.5%0.16mg

Vitamin B1

40.2%0.48mg

Thiamine

0.16 mgvs0.48 mg

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

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11%0.14mg

Vitamin B2

32.6%0.42mg

Riboflavin

0.14 mgvs0.42 mg

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

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13%2.1mg

Vitamin B3

45%7.2mg

Niacin, nicotinic acid, niacinamide

2.1 mgvs7.2 mg

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

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

70.3%3.5mg

Vitamin B5

40%2mg

Pantothenic acid

3.5 mgvs2 mg

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

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31%0.4mg

Vitamin B6

77.7%1mg

Pyridoxine

0.4 mgvs1 mg

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

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Vitamin B7

54%16.2μg

Biotin

NA μgvs16.2 μg

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

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29.6%119μg

Vitamin B9

34.8%139μg

Folates and Folic Acid

119 μgvs139 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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0.62%0.56mg

Vitamin C

48%43mg

Ascorbic acid

0.56 mgvs43 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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123%18.4mg

Vitamin E

32%4.83mg

Tocopherols and Tocotrienols

18.4 mgvs4.83 mg

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

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1.3%1.57μg

Vitamin K

80.5%97μg

Phytomenadione or phylloquinone

1.57 μgvs97 μg

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

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Minerals

Oil Roasted Sunflower Seedsvs Carrots

4.4%44mg

Calcium

24%241mg

44 mgvs241 mg

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

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102%0.91mg

Copper

36.6%0.33mg

0.91 mgvs0.33 mg

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

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Fluoride

0.59%23.4μg

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

NA μgvs23.4 μg

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

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27%2.17mg

Iron

27.4%2.2mg

2.17 mgvs2.2 mg

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

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15.3%64.4mg

Magnesium

21%88mg

64.4 mgvs88 mg

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

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46%1.05mg

Manganese

45.5%1.05mg

1.05 mgvs1.05 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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82.5%577mg

Phosphorus

36.6%256mg

577 mgvs256 mg

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

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7.2%245mg

Potassium

69%2341mg

245 mgvs2341 mg

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

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72%39.6μg

Selenium

1.33%0.73μg

39.6 μgvs0.73 μg

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

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0.1%1.52mg

Sodium

33.7%505mg

1.52 mgvs505 mg

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

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24%2.64mg

Zinc

16%1.76mg

2.64 mgvs1.76 mg

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

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0.021%0.78g

Water

17.5%646g

0.78 gvs646 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 Oil Roasted Sunflower Seeds vs Carrots:

Oil Roasted Sunflower Seed Kernels have 1.8 times more Vitamin B5 and 3.8 times more Vitamin E than Raw Carrots.
While Raw Carrots contain more Vitamin A, 3 times more Vitamin B1, 3 times more Vitamin B2, 3.4 times more Vitamin B3, 2.5 times more Vitamin B6, 77.4 times more Vitamin C and 61.5 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
Both Oil Roasted Sunflower Seed Kernels and Raw Carrots have similar amounts of Vitamin B9 per 300 kcal.
Both Oil Roasted Sunflower Seed Kernels as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Oil Roasted Sunflower Seeds vs Carrots:

Oil Roasted Sunflower Seed Kernels have 2.8 times more Copper, 2.3 times more Phosphorus, 54.2 times more Selenium and 1.5 times more Zinc than Raw Carrots.
While Raw Carrots contain 5.5 times more Calcium, 1.4 times more Magnesium, 9.6 times more Potassium, 332.1 times more Sodium and 827.8 times more Water than Oil Roasted Sunflower Seed Kernels.
Both Oil Roasted Sunflower Seed Kernels and Raw Carrots have similar amounts of Iron and Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Oil Roasted Sunflower Seed Kernels have 14.8 times more Fat, 15.3 times more Saturated Fat, 23.7 times more Omega 6 and 1.5 times more Protein than Raw Carrots.
While Raw Carrots contain 6 times more Carbohydrate, 22 times more Sugars, more Fructose and 3.8 times more Fiber than Oil Roasted Sunflower Seed Kernels.
Both Oil Roasted Sunflower Seed Kernels and Raw Carrots have similar amounts of Energy per 300 kcal.
Both Oil Roasted Sunflower Seed Kernels as well as Raw Carrots have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Oil Roasted Sunflower SeedsVS Toasted Sunflower SeedsCarrotsVS Toasted Sunflower SeedsOil Roasted Sunflower SeedsVS Boiled CarrotsCarrotsVS Boiled Carrots

Compare Foods

Comparing Nutrients in 300 calories Oil Roasted Sunflower SeedsVS Carrots

Weight per 300 calories

Which food has more nutrients per 300 calories - Oil Roasted Sunflower Seeds or Carrots?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: