Comparing Nutrients in 500 calories Canned Onions with Liquids VS Frozen Carrots

Weight per 500 calories

• Canned Onions with Liquids: 2632g
• Frozen Carrots: 1389g

Frozen Carrots, Unprepared have 1.9 times more energy per unit of mass than Canned Onions Solids and Liquids, which is low in comparison to other foods. Canned Onions with Liquids having very low energy density.

Discover which food has more nutrients per 500 calories - Canned Onions with Liquids or Frozen Carrots?

Macros Ratio

	Protein	Fat	Carbs
Canned Onions with Liquids	17%	4%	79%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Canned Onions with Liquids	Frozen Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.44% 2.37g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	2.04% 0.65g	32g per day for Men 19-50 years
Omega 3	3.3% 0.053g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	5.26% 0.89g	20% 3.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.4% 106g	84.4% 110g	130g per day for Men 19-50 years
Sugars	80% 58g	91% 66g	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	NA	5.94% 4.3g	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	NA	% 5.56g	g per day for Men 19-50 years
Sucrose	NA	% 56.3g	g per day for Men 19-50 years
Fiber	83% 31.6g	121% 46g	38g per day for Men 19-50 years
Protein	40% 22.4g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	Canned Onions with Liquids	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	1096% 9861μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	70% 0.84mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	39.5% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	40.3% 6.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51% 2.55mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	277% 3.6mg	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	65.8% 263μg	34.7% 139μg	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	126% 113mg	38.6% 34.7mg	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	12.3% 1.84mg	52.8% 7.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.4% 5.26μg	204% 244μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Onions with Liquids	Frozen Carrots	Recommended Dietary Allowance
Calcium	118% 1184mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	161% 1.45mg	114% 1.03mg	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	42.8% 3.42mg	76.4% 6.1mg	8mg per day for Men 19-50 years
Magnesium	37.6% 158mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	117% 2.7mg	103% 2.38mg	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	105% 737mg	65.5% 458mg	700mg per day for Men 19-50 years
Potassium	86% 2921mg	96% 3264mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.9μg	17.7% 9.72μg	55μg per day for Men 19-50 years
Sodium	651% 9763mg	63% 944mg	1500mg per day for Men 19-50 years
Zinc	69.4% 7.63mg	41.7% 4.6mg	11mg per day for Men 19-50 years
Water	67% 2476g	33.8% 1251g	3700g per day for Men 19-50 years

Canned Onions With Liquids VS Frozen Carrots Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Onions with Liquids or Frozen Carrots?

Lets compare vitamin content per 500 calories of Canned Onions with Liquids vs Frozen Carrots:

• 500 calories of Canned Onions with Liquids have 1.4 times more Vitamin B1, 2.7 times more Vitamin B6, 1.9 times more Vitamin B9 and 3.3 times more Vitamin C than Frozen Carrots.
• While 500 kcal of Frozen Carrots, Unprepared contain more Vitamin A, 3.3 times more Vitamin B2, 4 times more Vitamin B3, 4.3 times more Vitamin E and 46.4 times more Vitamin K than Canned Onions Solids and Liquids.
• Both Canned Onions with Liquids and Frozen Carrots provide similar amounts of Vitamin B5 per 500 calories.
• 500 calories of Canned Onions with Liquids have insufficient amounts of Vitamin A and Vitamin K
• Both Canned Onions Solids and Liquids as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Canned Onions with Liquids vs Frozen Carrots:

• 500 calories of Canned Onions with Liquids have 2.4 times more Calcium, 1.4 times more Copper, 1.6 times more Phosphorus, 10.3 times more Sodium, 1.7 times more Zinc and 2 times more Water than Frozen Carrots.
• While 500 kcal of Frozen Carrots, Unprepared contain 1.8 times more Iron than Canned Onions Solids and Liquids.
• Both Canned Onions with Liquids and Frozen Carrots contain similar levels of Magnesium, Manganese, Potassium and Selenium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Onions with Liquids have 2.1 times more Protein than Frozen Carrots.
• While 500 kcal of Frozen Carrots, Unprepared contain 4.5 times more Omega 3, 3.8 times more Omega 6 and 1.5 times more Fiber than Canned Onions Solids and Liquids.
• Both Canned Onions with Liquids and Frozen Carrots offer comparable quantities of Energy, Carbohydrate and Sugars per 500 calories.
• 500 calories of Canned Onions with Liquids provide inadequate amounts of Omega 3 and Omega 6