Comparing Nutrients in 1 kilogram Onions VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Onions	10%	2%	88%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Onions	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	13.8% 400kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	4.65% 0.79g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72% 93g	42.6% 55.4g	130g per day for Men 19-50 years
Sugars	58.5% 42.4g	34.2% 25g	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	17.8% 13g	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	% 19.7g	NA	g per day for Men 19-50 years
Sucrose	% 9.9g	NA	g per day for Men 19-50 years
Fiber	44.7% 17g	39.5% 15g	38g per day for Men 19-50 years
Protein	19.6% 11g	11.4% 6.4g	56g per day for Men 19-50 years

Vitamins

	Onions	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	620% 5580μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.3% 0.46mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.25% 1.16mg	34.5% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.6% 1.23mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	86% 1.12mg	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	47.5% 190μg	22.5% 90μg	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	82.2% 74mg	30% 27mg	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	1.33% 0.2mg	49.3% 7.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.33% 4μg	81.7% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Onions	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	23% 230mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	116% 1.04mg	0.9mg per day for Men 19-50 years
Fluoride	0.28% 11μg	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	26.3% 2.1mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	56% 1.3mg	196% 4.5mg	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	41.4% 290mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	43% 1460mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	161% 2420mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	24% 891g	25% 930g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Onions has 2.6 times more Vitamin B1, 2.1 times more Vitamin B9 and 2.7 times more Vitamin C than Canned Carrots with Salt.
• While 1 kg of Drained Canned Carrots with Salt contains more Vitamin A, 4.8 times more Vitamin B3, 37 times more Vitamin E and 24.5 times more Vitamin K than Raw Onions.
• Both Onions and Canned Carrots with Salt provide similar amounts of Vitamin B2, Vitamin B5 and Vitamin B6 per one kilogram.
• 1 kilogram of Onions have insufficient amounts of Vitamin A, Vitamin B3, Vitamin E and Vitamin K
• 1 kilogram of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• Both Raw Onions as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Onions has 1.3 times more Magnesium and 1.2 times more Phosphorus than Canned Carrots with Salt.
• While 1 kg of Drained Canned Carrots with Salt contains 2.7 times more Copper, 3 times more Iron, 3.5 times more Manganese, 60.5 times more Sodium and 1.5 times more Zinc than Raw Onions.
• Both Onions and Canned Carrots with Salt contain similar levels of Calcium, Potassium and Water per one kilogram.
• 1 kilogram of Onions lack sufficient amounts of Zinc
• 1 kilogram of Canned Carrots with Salt lack sufficient amounts of Magnesium
• Both Raw Onions as well as Drained Canned Carrots with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Onions has 1.7 times more Carbohydrate and 1.7 times more Sugars than Canned Carrots with Salt.
• Both Onions and Canned Carrots with Salt offer comparable quantities of Fiber per one kilogram.
• Both Raw Onions as well as Drained Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one kilogram.