Comparing Nutrients in 1 kilogram Cooked Frozen Carrots VS Young Green Onions

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Young Green Onions	12%	14%	74%

Macro Nutrients

	Cooked Frozen Carrots	Young Green Onions	Recommended Dietary Allowance
Energy	12.8% 370kcal	9.3% 270kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	4.85% 4.7g	97g per day for Men 19-50 years
Saturated Fat	3.75% 1.2g	5.16% 1.65g	32g per day for Men 19-50 years
Omega 3	27.5% 0.44g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	4.76% 0.81g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59.5% 77.3g	44% 57.4g	130g per day for Men 19-50 years
Sugars	56.3% 40.8g	54% 39g	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	3.86% 2.8g	29.2% 21g	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	% 3.6g	% 16.4g	g per day for Men 19-50 years
Sucrose	% 34.4g	% 1.6g	g per day for Men 19-50 years
Fiber	87% 33g	47.4% 18g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	17.3% 9.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Young Green Onions	Recommended Dietary Allowance
Vitamin A	940% 8460μg	222% 2000μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.16mg	20.6% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.8% 1.74mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.6% 0.84mg	67.7% 0.88mg	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	27.5% 110μg	75% 300μg	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	25.6% 23mg	149% 134mg	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	67.3% 10mg	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	113% 136μg	1303% 1563μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Young Green Onions	Recommended Dietary Allowance
Calcium	35% 350mg	52% 520mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	34.4% 0.31mg	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	66.3% 5.3mg	63.8% 5.1mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	65.2% 1.5mg	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	44.3% 310mg	35.7% 250mg	700mg per day for Men 19-50 years
Potassium	56.5% 1920mg	46.8% 1590mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	10% 150mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	18% 2mg	11mg per day for Men 19-50 years
Water	24.4% 903g	25% 923g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Young Green Onions per 1 kg

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

Lets compare vitamin content per 1 kilogram of Cooked Frozen Carrots vs Young Green Onions:

• 1 kilogram of Cooked Frozen Carrots has 4.2 times more Vitamin A, 1.4 times more Vitamin B2, 1.3 times more Vitamin B3, 1.3 times more Vitamin B5 and 4.8 times more Vitamin E than Young Green Onions.
• While 1 kg of Young Green Onions, tops only contains 2.7 times more Vitamin B9, 5.8 times more Vitamin C and 11.5 times more Vitamin K than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Young Green Onions provide similar amounts of Vitamin B1 and Vitamin B6 per one kilogram.
• 1 kilogram of Young Green Onions have insufficient amounts of Vitamin E
• Both Boiled and Drained Frozen Carrots as well as Young Green Onions, tops only have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Frozen Carrots vs Young Green Onions:

• 1 kilogram of Cooked Frozen Carrots has 2.6 times more Copper, 1.2 times more Phosphorus, 1.2 times more Potassium, 3.9 times more Sodium and 1.8 times more Zinc than Young Green Onions.
• While 1 kg of Young Green Onions, tops only contains 1.5 times more Calcium and 1.5 times more Magnesium than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Young Green Onions contain similar levels of Iron, Manganese and Water per one kilogram.
• 1 kilogram of Young Green Onions lack sufficient amounts of Zinc
• Both Boiled and Drained Frozen Carrots as well as Young Green Onions, tops only lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Frozen Carrots has 1.3 times more Carbohydrate and 1.8 times more Fiber than Young Green Onions.
• While 1 kg of Young Green Onions, tops only contains 7.6 times more Fructose than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Young Green Onions offer comparable quantities of Omega 3 and Sugars per one kilogram.
• Both Boiled and Drained Frozen Carrots as well as Young Green Onions, tops only provide inadequate amounts of Energy, Omega 6 and Protein in one kilogram.