Comparing Nutrients in 14 ounces Sauteed Yellow Onions VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Sauteed Yellow Onions	3%	73%	24%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Sauteed Yellow Onions	Boiled Carrots	Recommended Dietary Allowance
Energy	17% 488kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	44% 43g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	18.3% 5.86g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	164% 2.6g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	112% 19g	2.03% 0.35g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31g	25% 32.6g	130g per day for Men 19-50 years
Sugars	NA	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	8.1% 5.87g	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	% 8.33g	% 1.6g	g per day for Men 19-50 years
Sucrose	% 3.2g	% 10.7g	g per day for Men 19-50 years
Fiber	17.8% 6.75g	31.3% 12g	38g per day for Men 19-50 years
Protein	6.73% 3.77g	5.4% 3g	56g per day for Men 19-50 years

Vitamins

	Sauteed Yellow Onions	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	NA	376% 3382μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.2% 0.19mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.5% 0.16mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.92% 0.15mg	16% 2.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.7% 0.68mg	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63% 0.82mg	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	2% 7.94μg	14% 55.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.94% 7.14mg	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	18% 2.7mg	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	71.4% 85.7μg	45.3% 54.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sauteed Yellow Onions	Boiled Carrots	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	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	13.4% 1.07mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	17.6% 0.4mg	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	18.7% 131mg	17% 119mg	700mg per day for Men 19-50 years
Potassium	15.5% 528mg	27.4% 933mg	3400mg per day for Men 19-50 years
Selenium	NA	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	15.3% 230mg	1500mg per day for Men 19-50 years
Zinc	7.58% 0.83mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	8.6% 318g	9.67% 358g	3700g per day for Men 19-50 years

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

• Sauteed Yellow Onions have 1.4 times more Vitamin B6 and 1.6 times more Vitamin K than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.3 times more Vitamin B1, 17.4 times more Vitamin B3, 1.3 times more Vitamin B5, 7 times more Vitamin B9, 2 times more Vitamin C and 1.5 times more Vitamin E than Sauteed Yellow Onions.
• Both Sauteed Yellow Onions and Boiled and Drained Carrots have similar amounts of Vitamin B2 per 14 oz.
• Both Sauteed Yellow Onions as well as Boiled and Drained Carrots have insufficient amounts of Vitamin D in 14 oz.

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

• Boiled and Drained Carrots contain 1.5 times more Calcium, 1.3 times more Iron, 1.5 times more Manganese, 1.8 times more Potassium and 4.8 times more Sodium than Sauteed Yellow Onions.
• Both Sauteed Yellow Onions and Boiled and Drained Carrots have similar amounts of Copper, Magnesium, Phosphorus, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Sauteed Yellow Onions have 3.5 times more Energy, 60 times more Fat, 49.2 times more Saturated Fat, 660 times more Omega 3, 55.3 times more Omega 6, 4.1 times more Fructose and 1.3 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.8 times more Fiber than Sauteed Yellow Onions.
• Both Sauteed Yellow Onions and Boiled and Drained Carrots have similar amounts of Carbohydrate per 14 oz.
• Both Sauteed Yellow Onions as well as Boiled and Drained Carrots have insufficient amounts of Glucose and Sucrose in 14 oz.