Comparing Nutrients in 500 calories Onions VS Frozen Carrots

Weight per 500 calories

• Onions: 1250g
• Frozen Carrots: 1389g

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

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

Macros Ratio

	Protein	Fat	Carbs
Onions	10%	2%	88%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Onions	Frozen Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.25g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	1.64% 0.53g	2.04% 0.65g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	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	90% 117g	84.4% 110g	130g per day for Men 19-50 years
Sugars	73% 53g	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	22.2% 16g	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	% 24.6g	% 5.56g	g per day for Men 19-50 years
Sucrose	% 12.4g	% 56.3g	g per day for Men 19-50 years
Fiber	56% 21.3g	121% 46g	38g per day for Men 19-50 years
Protein	24.6% 13.8g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	Onions	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	48% 0.58mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	39.5% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.06% 1.45mg	40.3% 6.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.8% 1.54mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	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	59.4% 238μg	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	103% 93mg	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	1.67% 0.25mg	52.8% 7.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.17% 5μg	204% 244μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Onions	Frozen Carrots	Recommended Dietary Allowance
Calcium	28.8% 288mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	54% 0.49mg	114% 1.03mg	0.9mg per day for Men 19-50 years
Fluoride	0.34% 13.8μg	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	33% 2.63mg	76.4% 6.1mg	8mg per day for Men 19-50 years
Magnesium	29.8% 125mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	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	51.8% 363mg	65.5% 458mg	700mg per day for Men 19-50 years
Potassium	53.7% 1825mg	96% 3264mg	3400mg per day for Men 19-50 years
Selenium	11.4% 6.25μg	17.7% 9.72μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	63% 944mg	1500mg per day for Men 19-50 years
Zinc	19.3% 2.13mg	41.7% 4.6mg	11mg per day for Men 19-50 years
Water	30% 1114g	33.8% 1251g	3700g per day for Men 19-50 years

Onions VS Frozen Carrots Nutrients Per 500 Kcal

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

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

• 500 calories of Onions have 1.7 times more Vitamin B9 and 2.7 times more Vitamin C than Frozen Carrots.
• While 500 kcal of Frozen Carrots, Unprepared contain more Vitamin A, 1.5 times more Vitamin B2, 4.4 times more Vitamin B3, 1.7 times more Vitamin B5, 31.7 times more Vitamin E and 48.9 times more Vitamin K than Raw Onions.
• Both Onions and Frozen Carrots provide similar amounts of Vitamin B1 and Vitamin B6 per 500 calories.
• 500 calories of Onions have insufficient amounts of Vitamin A, Vitamin B3, Vitamin E and Vitamin K
• Both Raw Onions as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Onions vs Frozen Carrots:

• 500 kcal of Frozen Carrots, Unprepared contain 1.7 times more Calcium, 2.1 times more Copper, 2.3 times more Iron, 1.3 times more Magnesium, 1.5 times more Manganese, 1.3 times more Phosphorus, 1.8 times more Potassium, 1.6 times more Selenium, 18.9 times more Sodium and 2.2 times more Zinc than Raw Onions.
• Both Onions and Frozen Carrots contain similar levels of Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Onions have 3.7 times more Fructose and 1.3 times more Protein than Frozen Carrots.
• While 500 kcal of Frozen Carrots, Unprepared contain 4.7 times more Omega 3, 21.1 times more Omega 6 and 2.2 times more Fiber than Raw Onions.
• Both Onions and Frozen Carrots offer comparable quantities of Energy, Carbohydrate and Sugars per 500 calories.
• 500 calories of Onions provide inadequate amounts of Omega 3 and Omega 6