Comparing Nutrients in 1 pound Canned Carrots with Liquids and Salt VS Boiled Onions

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Boiled Onions	11%	4%	85%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Boiled Onions	Recommended Dietary Allowance
Energy	3.6% 104kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	2.27% 0.036g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	1.87% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.4g	35.4% 46g	130g per day for Men 19-50 years
Sugars	15.4% 11g	29.6% 21.5g	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	NA	9% 6.53g	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	NA	% 9.93g	g per day for Men 19-50 years
Sucrose	NA	% 5g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	4.7% 2.63g	11% 6.17g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Boiled Onions	Recommended Dietary Allowance
Vitamin A	309% 2781μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.2% 0.086mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.42% 0.12mg	8.03% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	4.68% 0.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	10.3% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	45% 0.59mg	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	9.07% 36.3μg	17% 68μg	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	10% 9.07mg	26.2% 23.6mg	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	22% 3.3mg	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37% 44.5μg	1.9% 2.27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Boiled Onions	Recommended Dietary Allowance
Calcium	14% 141mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	33.8% 0.3mg	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	29.5% 2.36mg	13.6% 1.1mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	88.7% 2.04mg	30% 0.69mg	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	13% 91mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	23% 785mg	22% 753mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	72.6% 1089mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	11.4% 422g	10.8% 399g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Boiled Onions per 1 lb

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

Lets compare vitamin content per 1 pound of Canned Carrots with Liquids and Salt vs Boiled Onions:

• 1 pound of Canned Carrots with Liquids and Salt has more Vitamin A, 2.6 times more Vitamin B3, 1.2 times more Vitamin B5, 36.5 times more Vitamin E and 19.6 times more Vitamin K than Boiled Onions.
• While 1 lb of Boiled and Drained Onions contains 2.2 times more Vitamin B1, 1.9 times more Vitamin B9 and 2.6 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Boiled Onions provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 1 pound of Boiled Onions have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• Both Canned Carrots Solids and Liquids with Salt as well as Boiled and Drained Onions have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Carrots with Liquids and Salt vs Boiled Onions:

• 1 pound of Canned Carrots with Liquids and Salt has 1.4 times more Calcium, 1.5 times more Copper, 2.2 times more Iron, 2.9 times more Manganese, 80 times more Sodium and 1.4 times more Zinc than Boiled Onions.
• While 1 lb of Boiled and Drained Onions contains 1.8 times more Phosphorus than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Boiled Onions contain similar levels of Magnesium, Potassium and Water per one pound.
• 1 pound of Boiled Onions lack sufficient amounts of Zinc
• Both Canned Carrots Solids and Liquids with Salt as well as Boiled and Drained Onions lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Carrots with Liquids and Salt has 1.3 times more Fiber than Boiled Onions.
• While 1 lb of Boiled and Drained Onions contains 1.9 times more Carbohydrate, 1.9 times more Sugars and 2.3 times more Protein than Canned Carrots Solids and Liquids with Salt.
• 1 pound of Canned Carrots with Liquids and Salt provide inadequate amounts of Protein
• Both Canned Carrots Solids and Liquids with Salt as well as Boiled and Drained Onions provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.