Comparing Nutrients in 1 pound Onion Powder VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Onion Powder	11%	3%	86%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Onion Powder	Frozen Carrots	Recommended Dietary Allowance
Energy	53.3% 1547kcal	5.63% 163kcal	2900kcal per day for Men 19-50 years
Fat	4.86% 4.7g	2.15% 2.1g	97g per day for Men 19-50 years
Saturated Fat	3.1% 0.99g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	6.78% 1.15g	6.6% 1.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	276% 359g	27.6% 36g	130g per day for Men 19-50 years
Sugars	41.5% 30g	29.8% 21.6g	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	10.4% 7.57g	1.94% 1.4g	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	% 3.3g	% 1.8g	g per day for Men 19-50 years
Sucrose	% 17.6g	% 18.4g	g per day for Men 19-50 years
Fiber	181% 69g	39.4% 15g	38g per day for Men 19-50 years
Protein	84.3% 47.2g	6.3% 3.54g	56g per day for Men 19-50 years

Vitamins

	Onion Powder	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	358% 3221μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	173% 2.07mg	16.6% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.1% 1.46mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.4% 3.32mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	251% 3.26mg	33% 0.43mg	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	72.6% 290μg	11.3% 45.4μg	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	118% 106mg	12.6% 11.3mg	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	8.16% 1.22mg	17.2% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.6μg	66.5% 80μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Onion Powder	Frozen Carrots	Recommended Dietary Allowance
Calcium	174% 1742mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	297% 2.68mg	37.3% 0.34mg	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	221% 17.7mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	122% 513mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	256% 5.9mg	33.7% 0.78mg	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	209% 1461mg	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	131% 4468mg	31.4% 1066mg	3400mg per day for Men 19-50 years
Selenium	118% 65μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	22% 331mg	20.6% 308mg	1500mg per day for Men 19-50 years
Zinc	167% 18.4mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	0.66% 24.4g	11% 408g	3700g per day for Men 19-50 years

Nutrient Comparison: Onion Powder VS Frozen Carrots per 1 lb

Compare the macro and micronutrient content in 1 lb of Onion Powder versus 1 lb of Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Onion Powder vs Frozen Carrots:

• 1 pound of Onion Powder has 10.4 times more Vitamin B1, 2.2 times more Vitamin B2, 3.9 times more Vitamin B5, 7.6 times more Vitamin B6, 6.4 times more Vitamin B9 and 9.4 times more Vitamin C than Frozen Carrots.
• While 1 lb of Frozen Carrots, Unprepared contains more Vitamin A, 1.4 times more Vitamin B3, 2.1 times more Vitamin E and 4.3 times more Vitamin K than Onion Powder Spices.
• 1 pound of Onion Powder have insufficient amounts of Vitamin A and Vitamin E
• Both Onion Powder Spices as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Onion Powder vs Frozen Carrots:

• 1 pound of Onion Powder has 10.7 times more Calcium, 8 times more Copper, 8.9 times more Iron, 9.4 times more Magnesium, 7.6 times more Manganese, 9.8 times more Phosphorus, 4.2 times more Potassium, 20.4 times more Selenium and 12.3 times more Zinc than Frozen Carrots.
• While 1 lb of Frozen Carrots, Unprepared contains 16.7 times more Water than Onion Powder Spices.
• Both Onion Powder and Frozen Carrots contain similar levels of Sodium per one pound.
• 1 pound of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Onion Powder has 9.5 times more Energy, 10 times more Carbohydrate, 1.4 times more Sugars, 5.4 times more Fructose, 4.6 times more Fiber and 13.3 times more Protein than Frozen Carrots.
• 1 pound of Frozen Carrots provide inadequate amounts of Energy and Protein
• Both Onion Powder Spices as well as Frozen Carrots, Unprepared provide inadequate amounts of Omega 3 and Omega 6 in one pound.