Comparing Nutrients in 1 kilogram Carrots VS Spring Or Scallions Onions

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Spring Or Scallions Onions	19%	4%	77%

Macro Nutrients

	Carrots	Spring Or Scallions Onions	Recommended Dietary Allowance
Energy	14% 410kcal	11% 320kcal	2900kcal per day for Men 19-50 years
Fat	2.47% 2.4g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	5.9% 1g	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	73.7% 96g	56.5% 73.4g	130g per day for Men 19-50 years
Sugars	65.4% 47.4g	32% 23.3g	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	7.6% 5.5g	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	% 5.9g	NA	g per day for Men 19-50 years
Sucrose	% 36g	NA	g per day for Men 19-50 years
Fiber	73.7% 28g	68.4% 26g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	32.7% 18.3g	56g per day for Men 19-50 years

Vitamins

	Carrots	Spring Or Scallions Onions	Recommended Dietary Allowance
Vitamin A	928% 8350μg	55.6% 500μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.4% 9.83mg	33% 5.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.6% 2.73mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	74% 22μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	47.5% 190μg	160% 640μg	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	65.6% 59mg	209% 188mg	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	44% 6.6mg	36.7% 5.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	1725% 2070μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Spring Or Scallions Onions	Recommended Dietary Allowance
Calcium	33% 330mg	72% 720mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	92% 0.83mg	0.9mg per day for Men 19-50 years
Fluoride	0.8% 32μg	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	37.5% 3mg	185% 15mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	62% 1.43mg	69.6% 1.6mg	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	50% 350mg	53% 370mg	700mg per day for Men 19-50 years
Potassium	94% 3200mg	81% 2760mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	46% 690mg	10.7% 160mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	24% 883g	24.3% 898g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Carrots vs Spring Or Scallions Onions:

• Raw Carrots have 16.7 times more Vitamin A, 1.9 times more Vitamin B3, 3.6 times more Vitamin B5 and 2.3 times more Vitamin B6 than Raw Spring Or Scallions Onions.
• While Raw Spring Or Scallions Onions contain 1.4 times more Vitamin B2, 3.4 times more Vitamin B9, 3.2 times more Vitamin C and 15.7 times more Vitamin K than Raw Carrots.
• Both Raw Carrots and Raw Spring Or Scallions Onions have similar amounts of Vitamin B1 and Vitamin E per 1 kg.
• Both Raw Carrots as well as Raw Spring Or Scallions Onions have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Carrots vs Spring Or Scallions Onions:

• Raw Carrots have 4.3 times more Sodium than Raw Spring Or Scallions Onions.
• While Raw Spring Or Scallions Onions contain 2.2 times more Calcium, 1.8 times more Copper, 4.9 times more Iron, 1.7 times more Magnesium, 6 times more Selenium and 1.6 times more Zinc than Raw Carrots.
• Both Raw Carrots and Raw Spring Or Scallions Onions have similar amounts of Manganese, Phosphorus, Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Carrots have 1.3 times more Energy, 1.3 times more Carbohydrate and 2 times more Sugars than Raw Spring Or Scallions Onions.
• While Raw Spring Or Scallions Onions contain 2 times more Protein than Raw Carrots.
• Both Raw Carrots and Raw Spring Or Scallions Onions have similar amounts of Fiber per 1 kg.
• Both Raw Carrots as well as Raw Spring Or Scallions Onions have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.