Comparing Nutrients in 1 pound Young Green Onions VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Young Green Onions	12%	14%	74%
Carrots	8%	5%	87%

Macro Nutrients

	Young Green Onions	Carrots	Recommended Dietary Allowance
Energy	4.22% 122kcal	6.4% 186kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.13g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	2.34% 0.75g	0.45% 0.15g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	2.16% 0.37g	2.67% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	33.4% 43.5g	130g per day for Men 19-50 years
Sugars	24.5% 17.7g	29.7% 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	13.3% 9.6g	3.44% 2.5g	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	% 7.44g	% 2.68g	g per day for Men 19-50 years
Sucrose	% 0.73g	% 16.3g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	7.86% 4.4g	7.53% 4.2g	56g per day for Men 19-50 years

Vitamins

	Young Green Onions	Carrots	Recommended Dietary Allowance
Vitamin A	101% 907μg	421% 3787μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.3% 0.14mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.07% 0.12mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.36% 1.5mg	28% 4.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.63mg	24.8% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.7% 0.4mg	48% 0.63mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	33.6% 10μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	34% 136μg	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	67.5% 60.8mg	29.7% 26.8mg	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	6.35% 0.95mg	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	591% 709μg	50% 60μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Green Onions	Carrots	Recommended Dietary Allowance
Calcium	23.6% 236mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	15.6% 0.14mg	22.7% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.36% 14.5μg	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	29% 2.3mg	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	28.2% 0.65mg	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	16% 113mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	21.2% 721mg	42.7% 1451mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	4.54% 68mg	21% 313mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	11.3% 419g	11% 400g	3700g per day for Men 19-50 years

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

• Young Green Onions, tops only have 1.6 times more Vitamin B9, 2.3 times more Vitamin C and 11.8 times more Vitamin K than Raw Carrots.
• While Raw Carrots contain 4.2 times more Vitamin A, 2.2 times more Vitamin B1, 2.2 times more Vitamin B2, 3 times more Vitamin B3, 2 times more Vitamin B5, 1.6 times more Vitamin B6 and 3.1 times more Vitamin E than Young Green Onions, tops only.
• Both Young Green Onions, tops only as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Young Green Onions vs Carrots:

• Young Green Onions, tops only have 1.6 times more Calcium, 1.7 times more Iron and 1.3 times more Magnesium than Raw Carrots.
• While Raw Carrots contain 1.5 times more Copper, 1.4 times more Phosphorus, 2 times more Potassium and 4.6 times more Sodium than Young Green Onions, tops only.
• Both Young Green Onions, tops only and Raw Carrots have similar amounts of Manganese, Zinc and Water per 1 lb.
• Both Young Green Onions, tops only as well as Raw Carrots have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Young Green Onions, tops only have 20 times more Omega 3 and 3.9 times more Fructose than Raw Carrots.
• While Raw Carrots contain 1.5 times more Energy, 1.7 times more Carbohydrate and 1.6 times more Fiber than Young Green Onions, tops only.
• Both Young Green Onions, tops only and Raw Carrots have similar amounts of Sugars and Protein per 1 lb.
• Both Young Green Onions, tops only as well as Raw Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.