Comparing Nutrients in 1 pound Boiled Carrots VS Onions

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Onions	10%	2%	88%

Macro Nutrients

	Boiled Carrots	Onions	Recommended Dietary Allowance
Energy	5.47% 159kcal	6.26% 181kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	2.32% 0.39g	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.7% 37.3g	32.6% 42.4g	130g per day for Men 19-50 years
Sugars	21.6% 15.6g	26.5% 19.2g	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	2.25% 1.63g	8.07% 5.85g	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	% 1.8g	% 8.94g	g per day for Men 19-50 years
Sucrose	% 12.2g	% 4.5g	g per day for Men 19-50 years
Fiber	36% 13.6g	20.3% 7.7g	38g per day for Men 19-50 years
Protein	6.16% 3.45g	8.9% 5g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Onions	Recommended Dietary Allowance
Vitamin A	429% 3865μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	9.42% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.3% 2.93mg	3.3% 0.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	42% 0.54mg	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	16% 63.5μg	21.5% 86μg	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	18% 16.3mg	37.3% 33.6mg	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	31% 4.67mg	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.8% 62μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Onions	Recommended Dietary Allowance
Calcium	13.6% 136mg	10.4% 104mg	1000mg per day for Men 19-50 years
Copper	8.57% 0.077mg	19.7% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	5.4% 215μg	0.12% 5μg	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	19.3% 1.54mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	25.4% 0.59mg	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	19.4% 136mg	18.8% 132mg	700mg per day for Men 19-50 years
Potassium	31.4% 1066mg	19.5% 662mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	17.5% 263mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	11% 409g	11% 404g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Carrots vs Onions:

• Boiled and Drained Carrots have more Vitamin A, 1.4 times more Vitamin B1, 1.6 times more Vitamin B2, 5.6 times more Vitamin B3, 1.9 times more Vitamin B5, 1.3 times more Vitamin B6, 51.5 times more Vitamin E and 34.3 times more Vitamin K than Raw Onions.
• While Raw Onions contain 1.4 times more Vitamin B9 and 2.1 times more Vitamin C than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Raw Onions have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Carrots vs Onions:

• Boiled and Drained Carrots have 1.3 times more Calcium, 43.2 times more Fluoride, 1.6 times more Iron, 1.2 times more Manganese, 1.6 times more Potassium, 1.4 times more Selenium and 14.5 times more Sodium than Raw Onions.
• While Raw Onions contain 2.3 times more Copper than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Onions have similar amounts of Magnesium, Phosphorus, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Carrots have 1.8 times more Fiber than Raw Onions.
• While Raw Onions contain 3.6 times more Fructose and 1.4 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Onions have similar amounts of Energy, Carbohydrate and Sugars per 1 lb.
• Both Boiled and Drained Carrots as well as Raw Onions have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.