Comparing Nutrients in 300 calories Sweet Onions VS Carrots

Weight per 300 calories

• Sweet Onions: 938g
• Carrots: 732g

Raw Carrots have 1.3 times more energy per unit of mass than Raw Sweet Onions, which is low in comparison to other foods. Sweet Onions having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Sweet Onions	9%	2%	89%
Carrots	8%	5%	87%

Macro Nutrients

	Sweet Onions	Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.77% 0.75g	1.8% 1.76g	97g per day for Men 19-50 years
Saturated Fat	NA	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	NA	0.91% 0.015g	1.6g per day for Men 19-50 years
Omega 6	NA	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.4% 70.8g	54% 70g	130g per day for Men 19-50 years
Sugars	65% 47g	48% 34.7g	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	26% 19g	5.55% 4.02g	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	% 21g	% 4.3g	g per day for Men 19-50 years
Sucrose	% 6.75g	% 26.3g	g per day for Men 19-50 years
Fiber	22.2% 8.44g	54% 20.5g	38g per day for Men 19-50 years
Protein	13.4% 7.5g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Sweet Onions	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	679% 6110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32% 0.38mg	40.2% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.4% 0.19mg	32.6% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.8% 1.25mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.2mg	77.7% 1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	54% 16.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	54% 216μg	34.8% 139μg	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	50% 45mg	48% 43mg	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	1.25% 0.19mg	32% 4.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.34% 2.8μg	80.5% 97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Onions	Carrots	Recommended Dietary Allowance
Calcium	18.8% 188mg	24% 241mg	1000mg per day for Men 19-50 years
Copper	58.3% 0.53mg	36.6% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.59% 23.4μg	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	30.5% 2.44mg	27.4% 2.2mg	8mg per day for Men 19-50 years
Magnesium	20% 84.4mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	45.5% 1.05mg	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% 253mg	36.6% 256mg	700mg per day for Men 19-50 years
Potassium	33% 1116mg	69% 2341mg	3400mg per day for Men 19-50 years
Selenium	8.52% 4.7μg	1.33% 0.73μg	55μg per day for Men 19-50 years
Sodium	5% 75mg	33.7% 505mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	16% 1.76mg	11mg per day for Men 19-50 years
Water	23% 855g	17.5% 646g	3700g per day for Men 19-50 years

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

• Raw Sweet Onions have 1.2 times more Vitamin B6 and 1.6 times more Vitamin B9 than Raw Carrots.
• While Raw Carrots contain more Vitamin A, 1.3 times more Vitamin B1, 2.3 times more Vitamin B2, 5.8 times more Vitamin B3, 2.2 times more Vitamin B5, 25.8 times more Vitamin E and 34.3 times more Vitamin K than Raw Sweet Onions.
• Both Raw Sweet Onions and Raw Carrots have similar amounts of Vitamin C per 300 kcal.
• Both Raw Sweet Onions as well as Raw Carrots have insufficient amounts of Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Sweet Onions vs Carrots:

• Raw Sweet Onions have 1.6 times more Copper, 6.4 times more Selenium and 1.3 times more Water than Raw Carrots.
• While Raw Carrots contain 1.3 times more Calcium, 1.5 times more Manganese, 2.1 times more Potassium, 6.7 times more Sodium and 1.4 times more Zinc than Raw Sweet Onions.
• Both Raw Sweet Onions and Raw Carrots have similar amounts of Iron, Magnesium and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Sweet Onions have 1.4 times more Sugars and 4.7 times more Fructose than Raw Carrots.
• While Raw Carrots contain 2.4 times more Fiber than Raw Sweet Onions.
• Both Raw Sweet Onions and Raw Carrots have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Raw Sweet Onions as well as Raw Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.