Comparing Nutrients in 300 calories Carrots VS Young Green Onions

Weight per 300 calories

• Carrots: 732g
• Young Green Onions: 1111g

Carrots have 1.5 times more energy per 100g than Young Green Onions. It has low energy density when compared to other foods. Young Green Onions, tops only having very low energy density.

Which food has more nutrients per 300 calories - Carrots or Young Green Onions?

Macros Ratio

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

Macro Nutrients

	Carrots	Young Green Onions	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.76g	5.4% 5.22g	97g per day for Men 19-50 years
Saturated Fat	0.73% 0.23g	5.73% 1.83g	32g per day for Men 19-50 years
Omega 3	0.91% 0.015g	27.8% 0.44g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	5.3% 0.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70g	49% 63.8g	130g per day for Men 19-50 years
Sugars	48% 34.7g	60% 43.4g	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	5.55% 4.02g	32.5% 23.6g	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	% 4.3g	% 18.2g	g per day for Men 19-50 years
Sucrose	% 26.3g	% 1.78g	g per day for Men 19-50 years
Fiber	54% 20.5g	52.6% 20g	38g per day for Men 19-50 years
Protein	12% 6.8g	19.2% 10.8g	56g per day for Men 19-50 years

Vitamins

	Carrots	Young Green Onions	Recommended Dietary Allowance
Vitamin A	679% 6110μg	247% 2222μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.2% 0.48mg	27.8% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.6% 0.42mg	22.2% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	23% 3.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	30.7% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77.7% 1mg	75.2% 0.98mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	54% 16.2μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	34.8% 139μg	83.3% 333μg	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	48% 43mg	165% 149mg	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	32% 4.83mg	15.6% 2.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	80.5% 97μg	1447% 1737μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Young Green Onions	Recommended Dietary Allowance
Calcium	24% 241mg	57.8% 578mg	1000mg per day for Men 19-50 years
Copper	36.6% 0.33mg	38.3% 0.34mg	0.9mg per day for Men 19-50 years
Fluoride	0.59% 23.4μg	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	27.4% 2.2mg	71% 5.67mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	42.3% 178mg	420mg per day for Men 19-50 years
Manganese	45.5% 1.05mg	72.5% 1.67mg	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	36.6% 256mg	39.7% 278mg	700mg per day for Men 19-50 years
Potassium	69% 2341mg	52% 1767mg	3400mg per day for Men 19-50 years
Selenium	1.33% 0.73μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	33.7% 505mg	11% 167mg	1500mg per day for Men 19-50 years
Zinc	16% 1.76mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	17.5% 646g	27.7% 1026g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Carrots vs Young Green Onions:

• Raw Carrots have 2.7 times more Vitamin A, 1.4 times more Vitamin B1, 1.5 times more Vitamin B2, 2 times more Vitamin B3, 1.3 times more Vitamin B5 and 2.1 times more Vitamin E than Young Green Onions, tops only.
• While Young Green Onions, tops only contain 2.4 times more Vitamin B9, 3.4 times more Vitamin C and 18 times more Vitamin K than Raw Carrots.
• Both Raw Carrots and Young Green Onions, tops only have similar amounts of Vitamin B6 per 300 kcal.
• Both Raw Carrots as well as Young Green Onions, tops only have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Carrots vs Young Green Onions:

• Raw Carrots have 1.3 times more Potassium and 3 times more Sodium than Young Green Onions, tops only.
• While Young Green Onions, tops only contain 2.4 times more Calcium, 2.6 times more Iron, 2 times more Magnesium, 1.6 times more Manganese, 7.6 times more Selenium, 1.3 times more Zinc and 1.6 times more Water than Raw Carrots.
• Both Raw Carrots and Young Green Onions, tops only have similar amounts of Copper and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Young Green Onions, tops only contain 3 times more Fat, 7.8 times more Saturated Fat, 30.4 times more Omega 3, 1.3 times more Sugars, 5.9 times more Fructose and 1.6 times more Protein than Raw Carrots.
• Both Raw Carrots and Young Green Onions, tops only have similar amounts of Energy, Omega 6, Carbohydrate and Fiber per 300 kcal.
• Both Raw Carrots as well as Young Green Onions, tops only have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.