Comparing Nutrients in 14 ounces Cooked Frozen Onions VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Onions	9%	1%	90%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Cooked Frozen Onions	Boiled Carrots	Recommended Dietary Allowance
Energy	3.83% 111kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.075g	2.03% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.5% 26.6g	25% 32.6g	130g per day for Men 19-50 years
Sugars	16% 11.5g	19% 13.7g	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	1.97% 1.43g	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	% 1.6g	g per day for Men 19-50 years
Sucrose	NA	% 10.7g	g per day for Men 19-50 years
Fiber	14.6% 5.56g	31.3% 12g	38g per day for Men 19-50 years
Protein	5.03% 2.8g	5.4% 3g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Onions	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	376% 3382μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.3% 0.064mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.5% 0.071mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.27% 0.52mg	16% 2.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.4% 0.28mg	46.7% 0.61mg	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	13% 51.6μg	14% 55.6μg	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	22.5% 20.2mg	16% 14.3mg	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	0.26% 0.04mg	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	45.3% 54.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Onions	Boiled Carrots	Recommended Dietary Allowance
Calcium	10.7% 107mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.095mg	7.5% 0.067mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4.7% 189μg	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	17% 1.35mg	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	6.9% 0.16mg	26.7% 0.62mg	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	1.13% 7.94mg	17% 119mg	700mg per day for Men 19-50 years
Potassium	11.8% 401mg	27.4% 933mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	15.3% 230mg	1500mg per day for Men 19-50 years
Zinc	3.25% 0.36mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	9.9% 366g	9.67% 358g	3700g per day for Men 19-50 years

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

• Boiled and Drained Frozen Onions have 1.4 times more Vitamin C than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain more Vitamin A, 4.1 times more Vitamin B1, 2.4 times more Vitamin B2, 4.9 times more Vitamin B3, 3 times more Vitamin B5, 2.2 times more Vitamin B6, 103 times more Vitamin E and 45.7 times more Vitamin K than Boiled and Drained Frozen Onions.
• Both Boiled and Drained Frozen Onions and Boiled and Drained Carrots have similar amounts of Vitamin B9 per 14 oz.
• Both Boiled and Drained Frozen Onions as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Boiled and Drained Frozen Onions have 1.4 times more Copper than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 3.9 times more Manganese, 15 times more Phosphorus, 2.3 times more Potassium, 1.8 times more Selenium, 7.3 times more Sodium and 2.2 times more Zinc than Boiled and Drained Frozen Onions.
• Both Boiled and Drained Frozen Onions and Boiled and Drained Carrots have similar amounts of Calcium, Iron, Magnesium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

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