Comparing Nutrients in 14 ounces Onions VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Onions	10%	2%	88%
Carrots	8%	5%	87%

Macro Nutrients

	Onions	Carrots	Recommended Dietary Allowance
Energy	5.47% 159kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	2.33% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.5% 37g	29.2% 38g	130g per day for Men 19-50 years
Sugars	23.2% 17g	26% 19g	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	7.06% 5.1g	3% 2.2g	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	% 7.8g	% 2.34g	g per day for Men 19-50 years
Sucrose	% 3.93g	% 14.2g	g per day for Men 19-50 years
Fiber	17.8% 6.75g	29.2% 11g	38g per day for Men 19-50 years
Protein	7.8% 4.37g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Onions	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	368% 3314μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.24% 0.11mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.88% 0.46mg	24.4% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.76% 0.49mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	42% 0.55mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	29.4% 8.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19% 75.4μg	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	32.6% 29.4mg	26% 23.4mg	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	0.53% 0.079mg	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.32% 1.6μg	43.7% 52.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Onions	Carrots	Recommended Dietary Allowance
Calcium	9.13% 91mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	20% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.37μg	0.32% 12.7μg	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	10.4% 0.83mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	22.3% 0.51mg	24.7% 0.57mg	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	16.4% 115mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	17% 579mg	37.4% 1270mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	18.3% 274mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	9.56% 354g	9.47% 350g	3700g per day for Men 19-50 years

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

• Raw Onions have 1.3 times more Vitamin C than Raw Carrots.
• While Raw Carrots contain more Vitamin A, 1.4 times more Vitamin B1, 2.1 times more Vitamin B2, 8.5 times more Vitamin B3, 2.2 times more Vitamin B5, 33 times more Vitamin E and 33 times more Vitamin K than Raw Onions.
• Both Raw Onions and Raw Carrots have similar amounts of Vitamin B6 and Vitamin B9 per 14 oz.
• Both Raw Onions as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Onions vs Carrots:

• Raw Carrots contain 1.4 times more Calcium, 1.4 times more Iron, 2.2 times more Potassium, 17.3 times more Sodium and 1.4 times more Zinc than Raw Onions.
• Both Raw Onions and Raw Carrots have similar amounts of Copper, Magnesium, Manganese, Phosphorus and Water per 14 oz.
• Both Raw Onions as well as Raw Carrots have insufficient amounts of Fluoride and Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Onions have 2.3 times more Fructose than Raw Carrots.
• While Raw Carrots contain 1.6 times more Fiber than Raw Onions.
• Both Raw Onions and Raw Carrots have similar amounts of Energy, Carbohydrate, Sugars and Protein per 14 oz.
• Both Raw Onions as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.