Comparing Nutrients in 1 kilogram Boiled Carrots VS Boiled Onions with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Boiled Onions with Salt	12%	4%	84%

Macro Nutrients

	Boiled Carrots	Boiled Onions with Salt	Recommended Dietary Allowance
Energy	12% 350kcal	14.5% 420kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	0.97% 0.31g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	4.1% 0.7g	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	73.5% 96g	130g per day for Men 19-50 years
Sugars	47.6% 34.5g	65.2% 47.3g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 27g	NA	g per day for Men 19-50 years
Fiber	79% 30g	37% 14g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	24.3% 13.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Boiled Onions with Salt	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	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	10.3% 1.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.53mg	99% 1.3mg	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	37.5% 150μg	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	57.8% 52mg	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	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	114% 137μg	4.17% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Boiled Onions with Salt	Recommended Dietary Allowance
Calcium	30% 300mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	74.4% 0.67mg	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	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	66.5% 1.53mg	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	50% 350mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	49% 1660mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	38.7% 580mg	159% 2390mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	24.4% 902g	23.7% 879g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Boiled Onions with Salt per 1 kg

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

Lets compare vitamin content per 1 kilogram of Boiled Carrots vs Boiled Onions with Salt:

• 1 kilogram of Boiled Carrots has more Vitamin A, 1.6 times more Vitamin B1, 1.9 times more Vitamin B2, 3.9 times more Vitamin B3, 2.1 times more Vitamin B5, 51.5 times more Vitamin E and 27.4 times more Vitamin K than Boiled Onions with Salt.
• While 1 kg of Boiled and Drained Onions with Salt contains 1.4 times more Vitamin C than Boiled and Drained Carrots.
• Both Boiled Carrots and Boiled Onions with Salt provide similar amounts of Vitamin B6 and Vitamin B9 per one kilogram.
• 1 kilogram of Boiled Onions with Salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• Both Boiled and Drained Carrots as well as Boiled and Drained Onions with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Carrots vs Boiled Onions with Salt:

• 1 kilogram of Boiled Carrots has 1.4 times more Calcium, 1.4 times more Iron and 1.4 times more Potassium than Boiled Onions with Salt.
• While 1 kg of Boiled and Drained Onions with Salt contains 3.9 times more Copper and 4.1 times more Sodium than Boiled and Drained Carrots.
• Both Boiled Carrots and Boiled Onions with Salt contain similar levels of Magnesium, Manganese, Phosphorus and Water per one kilogram.
• 1 kilogram of Boiled Carrots lack sufficient amounts of Copper
• Both Boiled and Drained Carrots as well as Boiled and Drained Onions with Salt lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Carrots has 2.1 times more Fiber than Boiled Onions with Salt.
• While 1 kg of Boiled and Drained Onions with Salt contains 1.4 times more Sugars and 1.8 times more Protein than Boiled and Drained Carrots.
• Both Boiled Carrots and Boiled Onions with Salt offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Boiled Carrots provide inadequate amounts of Protein
• Both Boiled and Drained Carrots as well as Boiled and Drained Onions with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.