Comparing Nutrients in 14 ounces Carrots VS Boiled Onions with Salt

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Boiled Onions with Salt	12%	4%	84%

Macro Nutrients

	Carrots	Boiled Onions with Salt	Recommended Dietary Allowance
Energy	5.6% 163kcal	5.75% 167kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	2.33% 0.4g	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	29.2% 38g	29% 38g	130g per day for Men 19-50 years
Sugars	26% 19g	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	3% 2.2g	NA	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	% 2.34g	NA	g per day for Men 19-50 years
Sucrose	% 14.2g	NA	g per day for Men 19-50 years
Fiber	29.2% 11g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	6.6% 3.7g	9.64% 5.4g	56g per day for Men 19-50 years

Vitamins

	Carrots	Boiled Onions with Salt	Recommended Dietary Allowance
Vitamin A	368% 3314μg	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	17.7% 0.23mg	7.02% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	4.1% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	8.97% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.55mg	39.4% 0.51mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	29.4% 8.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19% 75.4μg	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	26% 23.4mg	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	17.5% 2.6mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43.7% 52.4μg	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Boiled Onions with Salt	Recommended Dietary Allowance
Calcium	13% 131mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	29.5% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	0.32% 12.7μg	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	15% 1.2mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	24.7% 0.57mg	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	20% 139mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	37.4% 1270mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	18.3% 274mg	63.2% 949mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	9.47% 350g	9.42% 349g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Carrots have more Vitamin A, 1.6 times more Vitamin B1, 2.5 times more Vitamin B2, 6 times more Vitamin B3, 2.4 times more Vitamin B5, 1.3 times more Vitamin B9, 33 times more Vitamin E and 26.4 times more Vitamin K than Boiled Onions with Salt.
• Both Carrots and Boiled Onions with Salt provide similar amounts of Vitamin B6 and Vitamin C per 14 ounces.
• 14 ounces of Boiled Onions with Salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• Both Raw Carrots as well as Boiled and Drained Onions with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Carrots have 1.5 times more Calcium, 1.3 times more Iron and 1.9 times more Potassium than Boiled Onions with Salt.
• While 14 oz of Boiled and Drained Onions with Salt contain 1.5 times more Copper and 3.5 times more Sodium than Raw Carrots.
• Both Carrots and Boiled Onions with Salt contain similar levels of Magnesium, Manganese, Phosphorus and Water per 14 ounces.
• 14 ounces of Boiled Onions with Salt lack sufficient amounts of Zinc
• Both Raw Carrots as well as Boiled and Drained Onions with Salt lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Carrots have 2 times more Fiber than Boiled Onions with Salt.
• While 14 oz of Boiled and Drained Onions with Salt contain 1.5 times more Protein than Raw Carrots.
• Both Carrots and Boiled Onions with Salt offer comparable quantities of Carbohydrate and Sugars per 14 ounces.
• 14 ounces of Carrots provide inadequate amounts of Protein
• Both Raw Carrots as well as Boiled and Drained Onions with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in 14 ounces.