Comparing Nutrients in 1 kilogram Boiled Carrots VS Onion rings, breaded, par fried, frozen, prepared, heated in oven

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Onion rings, breaded, par fried, frozen, prepared, heated in oven	6%	46%	48%

Macro Nutrients

	Boiled Carrots	Onion rings, breaded, par fried, frozen, prepared, heated in oven	Recommended Dietary Allowance
Energy	12% 350kcal	95% 2760kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	147% 143g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	66.8% 21.4g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	523% 8.36g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	376% 64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.2% 82.2g	260% 338g	130g per day for Men 19-50 years
Sugars	47.6% 34.5g	70.3% 51g	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	4.97% 3.6g	17.4% 12.6g	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	% 4g	% 13g	g per day for Men 19-50 years
Sucrose	% 27g	% 17.6g	g per day for Men 19-50 years
Fiber	79% 30g	58% 22g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	74% 41.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Onion rings, breaded, par fried, frozen, prepared, heated in oven	Recommended Dietary Allowance
Vitamin A	947% 8520μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	154% 1.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	89.2% 1.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	84.3% 13.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	58.8% 2.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.53mg	90% 1.17mg	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	35% 140μg	82.5% 330μg	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	40% 36mg	17.8% 16mg	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	68.7% 10.3mg	30.7% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	114% 137μg	284% 341μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Onion rings, breaded, par fried, frozen, prepared, heated in oven	Recommended Dietary Allowance
Calcium	30% 300mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	81% 0.73mg	0.9mg per day for Men 19-50 years
Fluoride	12% 475μg	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	42.5% 3.4mg	156% 12.5mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	40.5% 170mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	151% 3.48mg	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	43% 300mg	101% 710mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	36% 1230mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	102% 56μg	55μg per day for Men 19-50 years
Sodium	38.7% 580mg	247% 3700mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	38% 4.2mg	11mg per day for Men 19-50 years
Water	24.4% 902g	12.5% 464g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Carrots vs Onion rings, breaded, par fried, frozen, prepared, heated in oven:

• Boiled and Drained Carrots have more Vitamin A, 1.3 times more Vitamin B6, 2.3 times more Vitamin C and 2.2 times more Vitamin E than Onion rings, breaded, par fried, frozen, prepared, heated in oven.
• While Onion rings, breaded, par fried, frozen, prepared, heated in oven contain 2.8 times more Vitamin B1, 2.6 times more Vitamin B2, 2.1 times more Vitamin B3, 1.3 times more Vitamin B5, 2.4 times more Vitamin B9 and 2.5 times more Vitamin K than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Onion rings, breaded, par fried, frozen, prepared, heated in oven have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Carrots vs Onion rings, breaded, par fried, frozen, prepared, heated in oven:

• Boiled and Drained Carrots have 1.9 times more Potassium and 1.9 times more Water than Onion rings, breaded, par fried, frozen, prepared, heated in oven.
• While Onion rings, breaded, par fried, frozen, prepared, heated in oven contain 4.3 times more Copper, 3.7 times more Iron, 1.7 times more Magnesium, 2.2 times more Manganese, 2.4 times more Phosphorus, 8 times more Selenium, 6.4 times more Sodium and 2.1 times more Zinc than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Onion rings, breaded, par fried, frozen, prepared, heated in oven have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Carrots have 1.4 times more Fiber than Onion rings, breaded, par fried, frozen, prepared, heated in oven.
• While Onion rings, breaded, par fried, frozen, prepared, heated in oven contain 7.9 times more Energy, 79.4 times more Fat, 71.2 times more Saturated Fat, 836 times more Omega 3, 73.4 times more Omega 6, 4.1 times more Carbohydrate, 1.5 times more Sugars, 3.5 times more Fructose and 5.4 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Onion rings, breaded, par fried, frozen, prepared, heated in oven have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.