Comparing Nutrients in 14 ounces Canned Carrots with Salt VS Onions

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Onions	10%	2%	88%

Macro Nutrients

	Canned Carrots with Salt	Onions	Recommended Dietary Allowance
Energy	3.42% 99kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	1.84% 0.31g	0.3% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	28.5% 37g	130g per day for Men 19-50 years
Sugars	13.6% 9.84g	23.2% 17g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	7.06% 5.1g	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	% 7.8g	g per day for Men 19-50 years
Sucrose	NA	% 3.93g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	4.54% 2.54g	7.8% 4.37g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Onions	Recommended Dietary Allowance
Vitamin A	246% 2215μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	8.24% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	2.88% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.54mg	9.76% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.93% 35.7μg	19% 75.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	12% 10.7mg	32.6% 29.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	19.6% 2.94mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.4% 39μg	1.32% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Onions	Recommended Dietary Allowance
Calcium	9.92% 99mg	9.13% 91mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	17% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.37μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	31.8% 2.54mg	10.4% 0.83mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	77.7% 1.8mg	22.3% 0.51mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	13.6% 95mg	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	17% 579mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	64% 960mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	9.4% 1.03mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	9.97% 369g	9.56% 354g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Onions per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Carrots with Salt versus 14 oz of Onions to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Carrots with Salt vs Onions:

• 14 ounces of Canned Carrots with Salt have more Vitamin A, 4.8 times more Vitamin B3, 37 times more Vitamin E and 24.5 times more Vitamin K than Onions.
• While 14 oz of Raw Onions contain 2.6 times more Vitamin B1, 2.1 times more Vitamin B9 and 2.7 times more Vitamin C than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Onions provide similar amounts of Vitamin B2, Vitamin B5 and Vitamin B6 per 14 ounces.
• 14 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 14 ounces of Onions have insufficient amounts of Vitamin A, Vitamin B3, Vitamin E and Vitamin K
• Both Drained Canned Carrots with Salt as well as Raw Onions have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Carrots with Salt vs Onions:

• 14 ounces of Canned Carrots with Salt have 2.7 times more Copper, 3 times more Iron, 3.5 times more Manganese, 1.2 times more Potassium, 60.5 times more Sodium and 1.5 times more Zinc than Onions.
• Both Canned Carrots with Salt and Onions contain similar levels of Calcium, Phosphorus and Water per 14 ounces.
• 14 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium
• 14 ounces of Onions lack sufficient amounts of Zinc
• Both Drained Canned Carrots with Salt as well as Raw Onions lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Raw Onions contain 1.7 times more Carbohydrate and 1.7 times more Sugars than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Onions offer comparable quantities of Fiber per 14 ounces.
• Both Drained Canned Carrots with Salt as well as Raw Onions provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in 14 ounces.