Comparing Nutrients in 14 ounces Boiled Carrots VS Onion Powder

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Onion Powder	11%	3%	86%

Macro Nutrients

	Boiled Carrots	Onion Powder	Recommended Dietary Allowance
Energy	4.8% 139kcal	46.7% 1353kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	4.26% 4.13g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	2.7% 0.87g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	2.03% 0.35g	5.93% 1g	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	242% 314g	130g per day for Men 19-50 years
Sugars	19% 13.7g	36.3% 26.3g	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	9.14% 6.63g	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	% 2.9g	g per day for Men 19-50 years
Sucrose	% 10.7g	% 15.4g	g per day for Men 19-50 years
Fiber	31.3% 12g	159% 60.3g	38g per day for Men 19-50 years
Protein	5.4% 3g	73.8% 41.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Onion Powder	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	151% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.56mg	7.96% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	58% 2.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.7% 0.61mg	219% 2.85mg	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	63.5% 254μg	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	103% 93mg	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	7.14% 1.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45.3% 54.4μg	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Onion Powder	Recommended Dietary Allowance
Calcium	12% 119mg	152% 1524mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	260% 2.34mg	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	193% 15.5mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	107% 448mg	420mg per day for Men 19-50 years
Manganese	26.7% 0.62mg	224% 5.16mg	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	183% 1278mg	700mg per day for Men 19-50 years
Potassium	27.4% 933mg	115% 3909mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	103% 56.8μg	55μg per day for Men 19-50 years
Sodium	15.3% 230mg	19.3% 290mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	146% 16mg	11mg per day for Men 19-50 years
Water	9.67% 358g	0.58% 21.4g	3700g per day for Men 19-50 years

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

• Boiled and Drained Carrots have more Vitamin A, 2 times more Vitamin B3, 3.8 times more Vitamin E and 3.3 times more Vitamin K than Onion Powder Spices.
• While Onion Powder Spices contain 6.9 times more Vitamin B1, 1.8 times more Vitamin B2, 3.2 times more Vitamin B5, 4.7 times more Vitamin B6, 4.6 times more Vitamin B9 and 6.5 times more Vitamin C than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Onion Powder Spices have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Carrots vs Onion Powder:

• Boiled and Drained Carrots have 16.7 times more Water than Onion Powder Spices.
• While Onion Powder Spices contain 12.8 times more Calcium, 34.7 times more Copper, 11.5 times more Iron, 11.3 times more Magnesium, 8.4 times more Manganese, 10.7 times more Phosphorus, 4.2 times more Potassium, 20.4 times more Selenium, 1.3 times more Sodium and 20.3 times more Zinc than Boiled and Drained Carrots.

Comparison of macro-nutrients per 14 ounces:

• Onion Powder Spices contain 9.7 times more Energy, 5.8 times more Fat, 2.9 times more Omega 6, 9.6 times more Carbohydrate, 1.9 times more Sugars, 4.6 times more Fructose, 5.1 times more Fiber and 13.7 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Onion Powder Spices have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.