Comparing Nutrients in 1 kilogram Boiled Carrots VS Frozen Chopped Onions

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Frozen Chopped Onions	10%	3%	87%

Macro Nutrients

	Boiled Carrots	Frozen Chopped Onions	Recommended Dietary Allowance
Energy	12% 350kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	2.18% 0.37g	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	52.5% 68.2g	130g per day for Men 19-50 years
Sugars	47.6% 34.5g	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	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	47.4% 18g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	14% 7.9g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Frozen Chopped Onions	Recommended Dietary Allowance
Vitamin A	947% 8520μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	9.44% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	20.4% 1.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.53mg	57.7% 0.75mg	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	42.5% 170μg	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	36.7% 33mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	114% 137μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Frozen Chopped Onions	Recommended Dietary Allowance
Calcium	30% 300mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	21% 0.19mg	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	41.3% 3.3mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	32% 0.74mg	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	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	36.5% 1240mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	38.7% 580mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	24.4% 902g	25% 920g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Frozen Chopped Onions per 1 kg

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

Lets compare vitamin content per 1 kilogram of Boiled Carrots vs Frozen Chopped Onions:

• 1 kilogram of Boiled Carrots has 426 times more Vitamin A, 2.2 times more Vitamin B1, 1.6 times more Vitamin B2, 4.3 times more Vitamin B3, 2.3 times more Vitamin B5 and 2 times more Vitamin B6 than Frozen Chopped Onions.
• Both Boiled Carrots and Frozen Chopped Onions provide similar amounts of Vitamin B9 and Vitamin C per one kilogram.
• 1 kilogram of Frozen Chopped Onions have insufficient amounts of Vitamin A and Vitamin B3
• Both Boiled and Drained Carrots as well as Frozen Chopped Onions, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Carrots vs Frozen Chopped Onions:

• 1 kilogram of Boiled Carrots has 1.8 times more Calcium, 1.4 times more Magnesium, 2.1 times more Manganese, 1.4 times more Phosphorus, 1.9 times more Potassium and 4.8 times more Sodium than Frozen Chopped Onions.
• Both Boiled Carrots and Frozen Chopped Onions contain similar levels of Iron and Water per one kilogram.
• 1 kilogram of Boiled Carrots lack sufficient amounts of Copper
• 1 kilogram of Frozen Chopped Onions lack sufficient amounts of Calcium and Magnesium
• Both Boiled and Drained Carrots as well as Frozen Chopped Onions, Unprepared lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Carrots has 1.2 times more Carbohydrate and 1.7 times more Fiber than Frozen Chopped Onions.
• Both Boiled and Drained Carrots as well as Frozen Chopped Onions, Unprepared provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one kilogram.