Comparing Nutrients in 1 pound Sauteed Yellow Onions VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Sauteed Yellow Onions	3%	73%	24%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Sauteed Yellow Onions	Boiled Carrots	Recommended Dietary Allowance
Energy	19.2% 558kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	50.5% 49g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	21% 6.7g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	187% 3g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	128% 22g	2.32% 0.39g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27.4% 35.7g	28.7% 37.3g	130g per day for Men 19-50 years
Sugars	NA	21.6% 15.6g	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	9.26% 6.7g	2.25% 1.63g	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	% 9.53g	% 1.8g	g per day for Men 19-50 years
Sucrose	% 3.67g	% 12.2g	g per day for Men 19-50 years
Fiber	20.3% 7.7g	36% 13.6g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	6.16% 3.45g	56g per day for Men 19-50 years

Vitamins

	Sauteed Yellow Onions	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	NA	429% 3865μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.5% 0.22mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.3% 0.19mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.05% 0.17mg	18.3% 2.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72.2% 0.94mg	53.4% 0.69mg	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	2.27% 9.07μg	16% 63.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	9.07% 8.16mg	18% 16.3mg	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	20.6% 3.1mg	31% 4.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.6% 98μg	51.8% 62μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sauteed Yellow Onions	Boiled Carrots	Recommended Dietary Allowance
Calcium	9.07% 91mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	8.57% 0.077mg	8.57% 0.077mg	0.9mg per day for Men 19-50 years
Fluoride	NA	5.4% 215μg	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	15.3% 1.22mg	19.3% 1.54mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	30.6% 0.7mg	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	21.4% 150mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	17.7% 603mg	31.4% 1066mg	3400mg per day for Men 19-50 years
Selenium	NA	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	17.5% 263mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	9.8% 363g	11% 409g	3700g per day for Men 19-50 years

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

• Sauteed Yellow Onions have 1.4 times more Vitamin B6 and 1.6 times more Vitamin K than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.3 times more Vitamin B1, 17.4 times more Vitamin B3, 1.3 times more Vitamin B5, 7 times more Vitamin B9, 2 times more Vitamin C and 1.5 times more Vitamin E than Sauteed Yellow Onions.
• Both Sauteed Yellow Onions and Boiled and Drained Carrots have similar amounts of Vitamin B2 per 1 lb.
• Both Sauteed Yellow Onions as well as Boiled and Drained Carrots have insufficient amounts of Vitamin D in 1 lb.

Comparing minerals per 1 pound for Sauteed Yellow Onions vs Boiled Carrots:

• Boiled and Drained Carrots contain 1.5 times more Calcium, 1.3 times more Iron, 1.5 times more Manganese, 1.8 times more Potassium and 4.8 times more Sodium than Sauteed Yellow Onions.
• Both Sauteed Yellow Onions and Boiled and Drained Carrots have similar amounts of Copper, Magnesium, Phosphorus, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Sauteed Yellow Onions have 3.5 times more Energy, 60 times more Fat, 49.2 times more Saturated Fat, 660 times more Omega 3, 55.3 times more Omega 6, 4.1 times more Fructose and 1.3 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.8 times more Fiber than Sauteed Yellow Onions.
• Both Sauteed Yellow Onions and Boiled and Drained Carrots have similar amounts of Carbohydrate per 1 lb.
• Both Sauteed Yellow Onions as well as Boiled and Drained Carrots have insufficient amounts of Glucose and Sucrose in 1 lb.