Comparing Nutrients in 500 calories Sauteed Yellow Onions VS Canned Carrots with Liquids and Salt

Weight per 500 calories

• Sauteed Yellow Onions: 407g
• Canned Carrots with Liquids and Salt: 2174g

Sauteed Yellow Onions have 5.3 times more energy per 100g than Canned Carrots with Liquids and Salt. It has average energy density when compared to other foods. Canned Carrots Solids and Liquids with Salt having very low energy density.

Which food has more nutrients per 500 calories - Sauteed Yellow Onions or Canned Carrots with Liquids and Salt?

Macros Ratio

	Protein	Fat	Carbs
Sauteed Yellow Onions	3%	73%	24%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Sauteed Yellow Onions	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.3% 44g	3.14% 3.04g	97g per day for Men 19-50 years
Saturated Fat	18.8% 6g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	168% 2.7g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	115% 19.6g	7.16% 1.2g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.6% 32g	89.8% 117g	130g per day for Men 19-50 years
Sugars	NA	73.8% 53.5g	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	8.3% 6g	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	% 8.54g	NA	g per day for Men 19-50 years
Sucrose	% 3.3g	NA	g per day for Men 19-50 years
Fiber	18% 6.9g	103% 39g	38g per day for Men 19-50 years
Protein	6.9% 3.86g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Sauteed Yellow Onions	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	NA	1481% 13326μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.6% 0.2mg	34.4% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.94% 0.15mg	57.2% 9.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.7% 0.84mg	187% 2.43mg	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	2.03% 8.13μg	43.5% 174μg	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	8.13% 7.3mg	48.3% 43.5mg	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	18.4% 2.76mg	106% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	73% 88μg	178% 213μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sauteed Yellow Onions	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	8.13% 81.3mg	67.4% 674mg	1000mg per day for Men 19-50 years
Copper	7.68% 0.069mg	249% 2.24mg	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	13.7% 1.1mg	141% 11.3mg	8mg per day for Men 19-50 years
Magnesium	8.7% 36.6mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	425% 9.8mg	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	19% 134mg	62% 435mg	700mg per day for Men 19-50 years
Potassium	16% 541mg	111% 3761mg	3400mg per day for Men 19-50 years
Selenium	NA	16% 8.7μg	55μg per day for Men 19-50 years
Sodium	3.25% 48.8mg	348% 5217mg	1500mg per day for Men 19-50 years
Zinc	7.76% 0.85mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	8.8% 325g	54.6% 2022g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Sauteed Yellow Onions vs Canned Carrots with Liquids and Salt:

• Canned Carrots Solids and Liquids with Salt contain 2.1 times more Vitamin B1, 3.5 times more Vitamin B2, 60.8 times more Vitamin B3, 4.3 times more Vitamin B5, 2.9 times more Vitamin B6, 21.4 times more Vitamin B9, 5.9 times more Vitamin C, 5.7 times more Vitamin E and 2.4 times more Vitamin K than Sauteed Yellow Onions.
• Both Sauteed Yellow Onions as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Sauteed Yellow Onions vs Canned Carrots with Liquids and Salt:

• Canned Carrots Solids and Liquids with Salt contain 8.3 times more Calcium, 32.4 times more Copper, 10.3 times more Iron, 5.3 times more Magnesium, 23.6 times more Manganese, 3.2 times more Phosphorus, 7 times more Potassium, 107 times more Sodium, 7.4 times more Zinc and 6.2 times more Water than Sauteed Yellow Onions.

Comparison of macro-nutrients per 500 calories:

• Sauteed Yellow Onions have 14.4 times more Fat, 11 times more Saturated Fat, 15.4 times more Omega 3 and 16.1 times more Omega 6 than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 3.7 times more Carbohydrate, 5.7 times more Fiber and 3.3 times more Protein than Sauteed Yellow Onions.
• Both Sauteed Yellow Onions and Canned Carrots Solids and Liquids with Salt have similar amounts of Energy per 500 kcal.
• Both Sauteed Yellow Onions as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Glucose and Sucrose in 500 kcal.