Comparing Nutrients in 14 ounces Boiled Carrots VS Boiled Onions

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Boiled Onions	11%	4%	85%

Macro Nutrients

	Boiled Carrots	Boiled Onions	Recommended Dietary Allowance
Energy	4.8% 139kcal	6.02% 175kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	2.03% 0.35g	1.63% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	31% 40.3g	130g per day for Men 19-50 years
Sugars	19% 13.7g	26% 18.8g	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	1.97% 1.43g	7.9% 5.7g	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	% 1.6g	% 8.7g	g per day for Men 19-50 years
Sucrose	% 10.7g	% 4.37g	g per day for Men 19-50 years
Fiber	31.3% 12g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	5.4% 3g	9.64% 5.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Boiled Onions	Recommended Dietary Allowance
Vitamin A	376% 3382μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	7.02% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.56mg	4.1% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	8.97% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.7% 0.61mg	39.4% 0.51mg	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	14% 55.6μg	15% 59.5μg	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	16% 14.3mg	23% 20.6mg	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	27.3% 4.1mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45.3% 54.4μg	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Boiled Onions	Recommended Dietary Allowance
Calcium	12% 119mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	29.5% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	4.7% 189μg	NA	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	17% 1.35mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	26.7% 0.62mg	26.4% 0.61mg	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	17% 119mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	27.4% 933mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	15.3% 230mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	9.67% 358g	9.42% 349g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Carrots vs Boiled Onions:

• Boiled and Drained Carrots have more Vitamin A, 1.6 times more Vitamin B1, 1.9 times more Vitamin B2, 3.9 times more Vitamin B3, 2.1 times more Vitamin B5, 51.5 times more Vitamin E and 27.4 times more Vitamin K than Boiled and Drained Onions.
• While Boiled and Drained Onions contain 1.4 times more Vitamin C than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Boiled and Drained Onions have similar amounts of Vitamin B6 and Vitamin B9 per 14 oz.
• Both Boiled and Drained Carrots as well as Boiled and Drained Onions have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Carrots vs Boiled Onions:

• Boiled and Drained Carrots have 1.4 times more Calcium, 1.4 times more Iron, 1.4 times more Potassium and 19.3 times more Sodium than Boiled and Drained Onions.
• While Boiled and Drained Onions contain 3.9 times more Copper than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Boiled and Drained Onions have similar amounts of Magnesium, Manganese, Phosphorus, Selenium, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Carrots have 2.1 times more Fiber than Boiled and Drained Onions.
• While Boiled and Drained Onions contain 1.3 times more Energy, 1.4 times more Sugars, 4 times more Fructose and 1.8 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Boiled and Drained Onions have similar amounts of Carbohydrate per 14 oz.
• Both Boiled and Drained Carrots as well as Boiled and Drained Onions have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.