Comparing Nutrients in 14 ounces Young Green Onions VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Young Green Onions	12%	14%	74%
Carrots	8%	5%	87%

Macro Nutrients

	Young Green Onions	Carrots	Recommended Dietary Allowance
Energy	3.7% 107kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	1.92% 1.87g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	2.05% 0.65g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	9.92% 0.16g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	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	17.5% 22.8g	29.2% 38g	130g per day for Men 19-50 years
Sugars	21.4% 15.5g	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	11.6% 8.4g	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	% 6.5g	% 2.34g	g per day for Men 19-50 years
Sucrose	% 0.64g	% 14.2g	g per day for Men 19-50 years
Fiber	19% 7.14g	29.2% 11g	38g per day for Men 19-50 years
Protein	6.87% 3.85g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Young Green Onions	Carrots	Recommended Dietary Allowance
Vitamin A	88% 794μg	368% 3314μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.94% 0.1mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.2% 1.3mg	24.4% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	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	29.8% 119μg	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	59% 53mg	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	5.56% 0.83mg	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	517% 620μg	43.7% 52.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Green Onions	Carrots	Recommended Dietary Allowance
Calcium	20.6% 206mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	13.7% 0.12mg	20% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	25.3% 2.02mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	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	14% 99mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	18.6% 631mg	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	3.97% 59.5mg	18.3% 274mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	9.9% 366g	9.47% 350g	3700g per day for Men 19-50 years

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

• Young Green Onions, tops only have 1.6 times more Vitamin B9, 2.3 times more Vitamin C and 11.8 times more Vitamin K than Raw Carrots.
• While Raw Carrots contain 4.2 times more Vitamin A, 2.2 times more Vitamin B1, 2.2 times more Vitamin B2, 3 times more Vitamin B3, 2 times more Vitamin B5, 1.6 times more Vitamin B6 and 3.1 times more Vitamin E than Young Green Onions, tops only.
• Both Young Green Onions, tops only as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Young Green Onions vs Carrots:

• Young Green Onions, tops only have 1.6 times more Calcium, 1.7 times more Iron and 1.3 times more Magnesium than Raw Carrots.
• While Raw Carrots contain 1.5 times more Copper, 1.4 times more Phosphorus, 2 times more Potassium and 4.6 times more Sodium than Young Green Onions, tops only.
• Both Young Green Onions, tops only and Raw Carrots have similar amounts of Manganese, Zinc and Water per 14 oz.
• Both Young Green Onions, tops only as well as Raw Carrots have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Young Green Onions, tops only have 20 times more Omega 3 and 3.9 times more Fructose than Raw Carrots.
• While Raw Carrots contain 1.5 times more Energy, 1.7 times more Carbohydrate and 1.6 times more Fiber than Young Green Onions, tops only.
• Both Young Green Onions, tops only and Raw Carrots have similar amounts of Sugars and Protein per 14 oz.
• Both Young Green Onions, tops only as well as Raw Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.