Comparing Nutrients in 1 kilogram Frozen Carrots VS Sauteed Yellow Onions

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Sauteed Yellow Onions	3%	73%	24%

Macro Nutrients

	Frozen Carrots	Sauteed Yellow Onions	Recommended Dietary Allowance
Energy	12.4% 360kcal	42.4% 1230kcal	2900kcal per day for Men 19-50 years
Fat	4.74% 4.6g	111% 108g	97g per day for Men 19-50 years
Saturated Fat	1.47% 0.47g	46% 14.8g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	413% 6.6g	1.6g per day for Men 19-50 years
Omega 6	14.5% 2.47g	283% 48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	60.8% 79g	60.5% 78.6g	130g per day for Men 19-50 years
Sugars	65.7% 47.6g	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	4.28% 3.1g	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	% 4g	% 21g	g per day for Men 19-50 years
Sucrose	% 40.5g	% 8.1g	g per day for Men 19-50 years
Fiber	87% 33g	44.7% 17g	38g per day for Men 19-50 years
Protein	14% 7.8g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Sauteed Yellow Onions	Recommended Dietary Allowance
Vitamin A	789% 7100μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.7% 0.44mg	41% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	31.5% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.64mg	2.3% 0.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	34.4% 1.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73% 0.95mg	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	25% 100μg	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	27.8% 25mg	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	38% 5.7mg	45.3% 6.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	147% 176μg	180% 216μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Sauteed Yellow Onions	Recommended Dietary Allowance
Calcium	36% 360mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	82.2% 0.74mg	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	55% 4.4mg	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	74.3% 1.7mg	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	47% 330mg	47% 330mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	39% 1330mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	NA	55μg per day for Men 19-50 years
Sodium	45.3% 680mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	24.3% 900g	21.6% 800g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Sauteed Yellow Onions per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Carrots 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 Frozen Carrots vs Sauteed Yellow Onions:

• 1 kilogram of Frozen Carrots has 12.5 times more Vitamin B3, 5 times more Vitamin B9 and 1.4 times more Vitamin C than Sauteed Yellow Onions.
• While 1 kg of Sauteed Yellow Onions contains 2.2 times more Vitamin B6 than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Sauteed Yellow Onions provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin E and Vitamin K per one kilogram.
• 1 kilogram of Sauteed Yellow Onions have insufficient amounts of Vitamin B3 and Vitamin B9
• Both Frozen Carrots, Unprepared as well as Sauteed Yellow Onions have insufficient amounts of Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Carrots vs Sauteed Yellow Onions:

• 1 kilogram of Frozen Carrots has 1.8 times more Calcium, 4.4 times more Copper, 1.6 times more Iron, 1.3 times more Magnesium, 1.7 times more Manganese, 1.8 times more Potassium, 5.7 times more Sodium and 1.6 times more Zinc than Sauteed Yellow Onions.
• Both Frozen Carrots and Sauteed Yellow Onions contain similar levels of Phosphorus 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 kilogram of Frozen Carrots has 1.9 times more Fiber than Sauteed Yellow Onions.
• While 1 kg of Sauteed Yellow Onions contains 3.4 times more Energy, 23.5 times more Fat, 31.4 times more Saturated Fat, 38.8 times more Omega 3, 19.5 times more Omega 6 and 4.8 times more Fructose than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Sauteed Yellow Onions offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Frozen Carrots provide inadequate amounts of Energy, Omega 3 and Omega 6
• Both Frozen Carrots, Unprepared as well as Sauteed Yellow Onions provide inadequate amounts of Protein in one kilogram.