Comparing Nutrients in 1 kilogram Canned Carrots with Liquids and Salt VS Sauteed Yellow Onions

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Sauteed Yellow Onions	3%	73%	24%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Sauteed Yellow Onions	Recommended Dietary Allowance
Energy	7.93% 230kcal	42.4% 1230kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	111% 108g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	46% 14.8g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	413% 6.6g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	283% 48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	41.3% 53.7g	60.5% 78.6g	130g per day for Men 19-50 years
Sugars	34% 24.6g	NA	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	20.4% 15g	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	% 21g	g per day for Men 19-50 years
Sucrose	NA	% 8.1g	g per day for Men 19-50 years
Fiber	47.4% 18g	44.7% 17g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Sauteed Yellow Onions	Recommended Dietary Allowance
Vitamin A	681% 6130μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	41% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	31.5% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	2.3% 0.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.8% 1.4mg	34.4% 1.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	159% 2.07mg	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	20% 80μg	5% 20μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	22.2% 20mg	20% 18mg	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	48.7% 7.3mg	45.3% 6.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	180% 216μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Sauteed Yellow Onions	Recommended Dietary Allowance
Calcium	31% 310mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	19% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	65% 5.2mg	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	44.3% 1.02mg	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	28.6% 200mg	47% 330mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	39% 1330mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	NA	55μg per day for Men 19-50 years
Sodium	160% 2400mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	25% 930g	21.6% 800g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Sauteed Yellow Onions per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Carrots with Liquids and Salt versus 1 kg of Sauteed Yellow Onions to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Carrots with Liquids and Salt vs Sauteed Yellow Onions:

• 1 kilogram of Canned Carrots with Liquids and Salt has 11.4 times more Vitamin B3 and 4 times more Vitamin B9 than Sauteed Yellow Onions.
• While 1 kg of Sauteed Yellow Onions contains 2.6 times more Vitamin B1, 1.5 times more Vitamin B2, 1.8 times more Vitamin B6 and 2.2 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Sauteed Yellow Onions provide similar amounts of Vitamin B5 and Vitamin E per one kilogram.
• 1 kilogram of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 1 kilogram of Sauteed Yellow Onions have insufficient amounts of Vitamin B3 and Vitamin B9
• Both Canned Carrots Solids and Liquids with Salt as well as Sauteed Yellow Onions have insufficient amounts of Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Carrots with Liquids and Salt vs Sauteed Yellow Onions:

• 1 kilogram of Canned Carrots with Liquids and Salt has 1.6 times more Calcium, 6.1 times more Copper, 1.9 times more Iron, 4.4 times more Manganese, 1.3 times more Potassium, 20 times more Sodium and 1.4 times more Zinc than Sauteed Yellow Onions.
• While 1 kg of Sauteed Yellow Onions contains 1.7 times more Phosphorus than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Sauteed Yellow Onions contain similar levels of Magnesium and Water per one kilogram.
• 1 kilogram of Sauteed Yellow Onions lack sufficient amounts of Copper and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Sauteed Yellow Onions contains 5.3 times more Energy, 77.1 times more Fat, 59.1 times more Saturated Fat, 82.5 times more Omega 3, 85.9 times more Omega 6 and 1.5 times more Carbohydrate than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Sauteed Yellow Onions offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy, Omega 3 and Omega 6
• Both Canned Carrots Solids and Liquids with Salt as well as Sauteed Yellow Onions provide inadequate amounts of Protein in one kilogram.