Comparing Nutrients in 500 calories Carrots VS Frozen Chopped Onions

Weight per 500 calories

• Carrots: 1220g
• Frozen Chopped Onions: 1724g

Carrots have 1.4 times more energy per 100g than Frozen Chopped Onions. It has low energy density when compared to other foods. Frozen Chopped Onions, Unprepared having very low energy density.

Which food has more nutrients per 500 calories - Carrots or Frozen Chopped Onions?

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Frozen Chopped Onions	10%	3%	87%

Macro Nutrients

	Carrots	Frozen Chopped Onions	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.93g	1.78% 1.72g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	1.52% 0.024g	2.16% 0.034g	1.6g per day for Men 19-50 years
Omega 6	7.17% 1.2g	3.75% 0.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	90% 118g	130g per day for Men 19-50 years
Sugars	79.7% 58g	NA	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	9.25% 6.7g	NA	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	% 7.2g	NA	g per day for Men 19-50 years
Sucrose	% 43.8g	NA	g per day for Men 19-50 years
Fiber	90% 34g	81.7% 31g	38g per day for Men 19-50 years
Protein	20.3% 11.3g	24.3% 13.6g	56g per day for Men 19-50 years

Vitamins

	Carrots	Frozen Chopped Onions	Recommended Dietary Allowance
Vitamin A	1131% 10183μg	3.83% 34.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67% 0.8mg	43% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.4% 0.71mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.6% 3.33mg	35% 1.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	129% 1.7mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	90% 27μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	58% 232μg	73.3% 293μg	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	80% 72mg	63.2% 57mg	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	53.7% 8.05mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Frozen Chopped Onions	Recommended Dietary Allowance
Calcium	40.2% 402mg	29.3% 293mg	1000mg per day for Men 19-50 years
Copper	61% 0.55mg	36.4% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	0.98% 39μg	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	45.7% 3.66mg	71% 5.7mg	8mg per day for Men 19-50 years
Magnesium	35% 146mg	28.7% 121mg	420mg per day for Men 19-50 years
Manganese	76% 1.74mg	55.5% 1.28mg	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	61% 427mg	54% 379mg	700mg per day for Men 19-50 years
Potassium	115% 3902mg	63% 2138mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	12.5% 6.9μg	55μg per day for Men 19-50 years
Sodium	56% 841mg	13.8% 207mg	1500mg per day for Men 19-50 years
Zinc	26.6% 2.93mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	29% 1077g	43% 1586g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Carrots vs Frozen Chopped Onions:

• Raw Carrots have 295.3 times more Vitamin A, 1.6 times more Vitamin B1, 1.5 times more Vitamin B2, 4.6 times more Vitamin B3, 1.9 times more Vitamin B5, 1.3 times more Vitamin B6 and 1.3 times more Vitamin C than Frozen Chopped Onions, Unprepared.
• While Frozen Chopped Onions, Unprepared contain 1.3 times more Vitamin B9 than Raw Carrots.
• Both Raw Carrots as well as Frozen Chopped Onions, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Carrots vs Frozen Chopped Onions:

• Raw Carrots have 1.4 times more Calcium, 1.7 times more Copper, 1.2 times more Magnesium, 1.4 times more Manganese, 1.8 times more Potassium, 4.1 times more Sodium and 2.4 times more Zinc than Frozen Chopped Onions, Unprepared.
• While Frozen Chopped Onions, Unprepared contain 1.6 times more Iron, 5.7 times more Selenium and 1.5 times more Water than Raw Carrots.
• Both Raw Carrots and Frozen Chopped Onions, Unprepared have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Carrots have 1.9 times more Omega 6 than Frozen Chopped Onions, Unprepared.
• Both Raw Carrots and Frozen Chopped Onions, Unprepared have similar amounts of Energy, Carbohydrate, Fiber and Protein per 500 kcal.
• Both Raw Carrots as well as Frozen Chopped Onions, Unprepared have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.