Comparing Nutrients in 500 calories Baby CarrotsVS Sunflower Seeds

Weight per 500 calories

Baby Carrots

1429g

Sunflower Seeds

85.6g

Dried Sunflower Seed Kernels have 16.7 times more energy per unit of mass than Raw Baby Carrots, which is very high in comparison to other foods. Baby Carrots having low energy density.

Which food has more nutrients per 500 calories - Baby Carrots or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Baby Carrots

90%

Sunflower Seeds

13%

74%

13%

500 kcal ▼

Macro Nutrients

Baby Carrotsvs Sunflower Seeds

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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1.9%1.86g

Fat

45.4%44g

1.86 gvs44 g

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

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1.03%0.33g

Saturated Fat

12%3.8g

0.33 gvs3.8 g

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

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7.14%0.11g

Omega 3

3.2%0.051g

0.11 gvs0.051 g

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

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4.8%0.81g

Omega 6

116%19.7g

0.81 gvs19.7 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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91%118g

Carbohydrate

13%17g

118 gvs17 g

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

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94%68g

Sugars

3.1%2.24g

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

68 gvs2.24 g

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

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19.7%14.3g

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]

14.3 gvsNA g

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

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%15g

Glucose

15 gvsNA g

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

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%39g

Sucrose

%2.14g

39 gvs2.14 g

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

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109%41.4g

Fiber

19.4%7.36g

41.4 gvs7.36 g

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

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16.3%9.14g

Protein

31.8%17.8g

9.14 gvs17.8 g

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

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Vitamins

Baby Carrotsvs Sunflower Seeds

1095%9857μg

Vitamin A

0.29%2.57μg

RAE, retinol activity equivalents

9857 μgvs2.57 μg

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

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35.7%0.43mg

Vitamin B1

106%1.27mg

Thiamine

0.43 mgvs1.27 mg

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

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39.6%0.51mg

Vitamin B2

23.4%0.3mg

Riboflavin

0.51 mgvs0.3 mg

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

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49.6%7.94mg

Vitamin B3

44.6%7.14mg

Niacin, nicotinic acid, niacinamide

7.94 mgvs7.14 mg

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

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115%5.73mg

Vitamin B5

19.3%0.97mg

Pantothenic acid

5.73 mgvs0.97 mg

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

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115%1.5mg

Vitamin B6

88.6%1.15mg

Pyridoxine

1.5 mgvs1.15 mg

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

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114%34.3μg

Vitamin B7

Biotin

34.3 μgvsNA μg

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

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96%386μg

Vitamin B9

48.6%194μg

Folates and Folic Acid

386 μgvs194 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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41.3%37mg

Vitamin C

1.33%1.2mg

Ascorbic acid

37 mgvs1.2 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

201%30mg

Tocopherols and Tocotrienols

NA mgvs30 mg

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

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112%134μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

134 μgvs0 μg

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

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Minerals

Baby Carrotsvs Sunflower Seeds

45.7%457mg

Calcium

6.68%66.8mg

457 mgvs66.8 mg

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

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159%1.43mg

Copper

171%1.54mg

1.43 mgvs1.54 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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159%12.7mg

Iron

56%4.5mg

12.7 mgvs4.5 mg

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

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34%143mg

Magnesium

66.3%278mg

143 mgvs278 mg

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

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94%2.16mg

Manganese

72.6%1.67mg

2.16 mgvs1.67 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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57%400mg

Phosphorus

80.7%565mg

400 mgvs565 mg

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

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100%3386mg

Potassium

16.2%552mg

3386 mgvs552 mg

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

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23.4%13μg

Selenium

82.5%45.4μg

13 μgvs45.4 μg

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

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74.3%1114mg

Sodium

0.51%7.7mg

1114 mgvs7.7 mg

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

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22%2.43mg

Zinc

39%4.3mg

2.43 mgvs4.3 mg

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

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35%1291g

Water

0.11%4.05g

1291 gvs4.05 g

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

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Lets compare vitamin content per 500 calories of Baby Carrots vs Sunflower Seeds:

Raw Baby Carrots have 3837.7 times more Vitamin A, 1.7 times more Vitamin B2, 5.9 times more Vitamin B5, 1.3 times more Vitamin B6, 2 times more Vitamin B9, 31 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 3 times more Vitamin B1 than Raw Baby Carrots.
Both Raw Baby Carrots and Dried Sunflower Seed Kernels have similar amounts of Vitamin B3 per 500 kcal.
Both Raw Baby Carrots as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Baby Carrots vs Sunflower Seeds:

Raw Baby Carrots have 6.8 times more Calcium, 2.8 times more Iron, 1.3 times more Manganese, 6.1 times more Potassium, 144.6 times more Sodium and 318.7 times more Water than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.9 times more Magnesium, 1.4 times more Phosphorus, 3.5 times more Selenium and 1.8 times more Zinc than Raw Baby Carrots.
Both Raw Baby Carrots and Dried Sunflower Seed Kernels have similar amounts of Copper per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Baby Carrots have 2.2 times more Omega 3, 6.9 times more Carbohydrate, 30.3 times more Sugars and 5.6 times more Fiber than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 23.7 times more Fat, 11.6 times more Saturated Fat, 24.2 times more Omega 6 and 1.9 times more Protein than Raw Baby Carrots.
Both Raw Baby Carrots and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
Both Raw Baby Carrots as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Baby CarrotsVS Canned Hearts Of PalmSunflower SeedsVS Canned Hearts Of PalmBaby CarrotsVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 500 calories Baby CarrotsVS Sunflower Seeds

Weight per 500 calories

Which food has more nutrients per 500 calories - Baby Carrots or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: