Comparing Nutrients in 300 calories Onions VS Boiled Carrots

Weight per 300 calories

• Onions: 750g
• Boiled Carrots: 857g

Both foods have similar energy densities which is low in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
Onions	10%	2%	88%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Onions	Boiled Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.77% 0.75g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.32g	0.8% 0.26g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	0.54% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.098g	4.4% 0.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70g	54% 70.5g	130g per day for Men 19-50 years
Sugars	44% 32g	40.8% 29.6g	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	13.3% 9.68g	4.26% 3.1g	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	% 14.8g	% 3.43g	g per day for Men 19-50 years
Sucrose	% 7.43g	% 23g	g per day for Men 19-50 years
Fiber	33.6% 12.8g	67.7% 25.7g	38g per day for Men 19-50 years
Protein	14.7% 8.25g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Onions	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	811% 7303μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	47% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.44% 0.87mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.5% 0.92mg	39.8% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.2% 0.9mg	101% 1.3mg	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	35.6% 143μg	30% 120μg	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	61.7% 55.5mg	34.3% 31mg	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	1% 0.15mg	59% 8.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	98% 117μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Onions	Boiled Carrots	Recommended Dietary Allowance
Calcium	17.3% 173mg	25.7% 257mg	1000mg per day for Men 19-50 years
Copper	32.5% 0.29mg	16% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	0.21% 8.25μg	10% 407μg	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	19.7% 1.58mg	36.4% 2.9mg	8mg per day for Men 19-50 years
Magnesium	18% 75mg	20.4% 85.7mg	420mg per day for Men 19-50 years
Manganese	42% 0.97mg	57.8% 1.33mg	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	31% 218mg	36.7% 257mg	700mg per day for Men 19-50 years
Potassium	32.2% 1095mg	59.2% 2014mg	3400mg per day for Men 19-50 years
Selenium	6.8% 3.75μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	33% 497mg	1500mg per day for Men 19-50 years
Zinc	11.6% 1.28mg	15.6% 1.7mg	11mg per day for Men 19-50 years
Water	18% 668g	21% 773g	3700g per day for Men 19-50 years

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

• Raw Onions have 1.8 times more Vitamin C than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain more Vitamin A, 1.6 times more Vitamin B1, 1.9 times more Vitamin B2, 6.4 times more Vitamin B3, 2.2 times more Vitamin B5, 1.5 times more Vitamin B6, 58.9 times more Vitamin E and 39.1 times more Vitamin K than Raw Onions.
• Both Raw Onions and Boiled and Drained Carrots have similar amounts of Vitamin B9 per 300 kcal.
• Both Raw Onions as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Onions vs Boiled Carrots:

• Raw Onions have 2 times more Copper than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.5 times more Calcium, 49.4 times more Fluoride, 1.9 times more Iron, 1.4 times more Manganese, 1.8 times more Potassium, 1.6 times more Selenium, 16.6 times more Sodium and 1.3 times more Zinc than Raw Onions.
• Both Raw Onions and Boiled and Drained Carrots have similar amounts of Magnesium, Phosphorus and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Onions have 3.1 times more Fructose and 1.3 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 7.6 times more Omega 6 and 2 times more Fiber than Raw Onions.
• Both Raw Onions and Boiled and Drained Carrots have similar amounts of Energy, Carbohydrate and Sugars per 300 kcal.
• Both Raw Onions as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.