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

Macros Ratio

	Protein	Fat	Carbs
Canned Onions with Liquids	17%	4%	79%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Canned Onions with Liquids	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	2.97% 86kcal	3.6% 104kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	2.27% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.91% 0.15g	1.5% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18.2g	18.7% 24.4g	130g per day for Men 19-50 years
Sugars	13.8% 9.98g	15.4% 11g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	14.3% 5.44g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	6.9% 3.86g	4.7% 2.63g	56g per day for Men 19-50 years

Vitamins

	Canned Onions with Liquids	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	309% 2781μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.15mg	7.2% 0.086mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.1% 0.027mg	9.42% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.73% 0.28mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.8% 0.44mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	39% 0.51mg	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	11.3% 45.4μg	9.07% 36.3μg	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	21.7% 19.5mg	10% 9.07mg	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	2.1% 0.32mg	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.76% 0.91μg	37% 44.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Onions with Liquids	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	20.4% 204mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	27.7% 0.25mg	52% 0.47mg	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	7.37% 0.59mg	29.5% 2.36mg	8mg per day for Men 19-50 years
Magnesium	6.48% 27.2mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	88.7% 2.04mg	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	18% 127mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	15% 503mg	23% 785mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	112% 1683mg	72.6% 1089mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	11.5% 427g	11.4% 422g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Canned Onions with Liquids has 1.7 times more Vitamin B1, 1.2 times more Vitamin B6, 1.3 times more Vitamin B9 and 2.2 times more Vitamin C than Canned Carrots with Liquids and Salt.
• While 1 lb of Canned Carrots Solids and Liquids with Salt contains more Vitamin A, 4.5 times more Vitamin B2, 6.9 times more Vitamin B3, 1.4 times more Vitamin B5, 10.4 times more Vitamin E and 49 times more Vitamin K than Canned Onions Solids and Liquids.
• 1 pound of Canned Onions with Liquids have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin E and Vitamin K
• 1 pound of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• Both Canned Onions Solids and Liquids as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Canned Onions with Liquids has 1.5 times more Calcium, 1.4 times more Phosphorus and 1.5 times more Sodium than Canned Carrots with Liquids and Salt.
• While 1 lb of Canned Carrots Solids and Liquids with Salt contains 1.9 times more Copper, 4 times more Iron, 1.5 times more Magnesium, 4.4 times more Manganese and 1.6 times more Potassium than Canned Onions Solids and Liquids.
• Both Canned Onions with Liquids and Canned Carrots with Liquids and Salt contain similar levels of Zinc and Water per one pound.
• 1 pound of Canned Onions with Liquids lack sufficient amounts of Iron and Magnesium
• Both Canned Onions Solids and Liquids as well as Canned Carrots Solids and Liquids with Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Canned Carrots Solids and Liquids with Salt contains 1.3 times more Carbohydrate and 1.5 times more Fiber than Canned Onions Solids and Liquids.
• Both Canned Onions with Liquids and Canned Carrots with Liquids and Salt offer comparable quantities of Sugars per one pound.
• Both Canned Onions Solids and Liquids as well as Canned Carrots Solids and Liquids with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one pound.