Comparing Nutrients in 5 ounces Boiled Onions with Salt VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Boiled Onions with Salt	12%	4%	84%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Boiled Onions with Salt	Boiled Carrots	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	0.26% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	0.13% 0.043g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.58% 0.099g	0.73% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.4% 13.6g	8.96% 11.7g	130g per day for Men 19-50 years
Sugars	9.25% 6.7g	6.75% 4.9g	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	0.7% 0.51g	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	% 0.57g	g per day for Men 19-50 years
Sucrose	NA	% 3.83g	g per day for Men 19-50 years
Fiber	5.22% 2g	11% 4.25g	38g per day for Men 19-50 years
Protein	3.44% 1.93g	1.92% 1.08g	56g per day for Men 19-50 years

Vitamins

	Boiled Onions with Salt	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	134% 1208μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	7.8% 0.094mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.5% 0.033mg	4.8% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.46% 0.23mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	6.58% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	16.7% 0.22mg	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	5.3% 21.3μg	4.96% 20μg	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	8.2% 7.37mg	5.67% 5.1mg	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	0.19% 0.028mg	9.73% 1.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.59% 0.71μg	16% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Onions with Salt	Boiled Carrots	Recommended Dietary Allowance
Calcium	3.1% 31mg	4.25% 42.5mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.095mg	2.68% 0.024mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.7% 67.3μg	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	4.25% 0.34mg	6.02% 0.48mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	9.43% 0.22mg	9.55% 0.22mg	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	7.1% 49.6mg	6.07% 42.5mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	9.8% 333mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	22.6% 339mg	5.5% 82.2mg	1500mg per day for Men 19-50 years
Zinc	2.7% 0.3mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	3.37% 125g	3.45% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Onions with Salt VS Boiled Carrots per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Onions with Salt versus 5 oz of Boiled Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Onions with Salt vs Boiled Carrots:

• 5 ounces of Boiled Onions with Salt have 1.4 times more Vitamin C than Boiled Carrots.
• While 5 oz of Boiled and Drained Carrots contain more Vitamin A, 1.6 times more Vitamin B1, 1.9 times more Vitamin B2, 3.9 times more Vitamin B3, 2.1 times more Vitamin B5, 51.5 times more Vitamin E and 27.4 times more Vitamin K than Boiled and Drained Onions with Salt.
• Both Boiled Onions with Salt and Boiled Carrots provide similar amounts of Vitamin B6 and Vitamin B9 per five ounces.
• 5 ounces of Boiled Onions with Salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• Both Boiled and Drained Onions with Salt as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Onions with Salt vs Boiled Carrots:

• 5 ounces of Boiled Onions with Salt have 3.9 times more Copper and 4.1 times more Sodium than Boiled Carrots.
• While 5 oz of Boiled and Drained Carrots contain 1.4 times more Calcium, 1.4 times more Iron and 1.4 times more Potassium than Boiled and Drained Onions with Salt.
• Both Boiled Onions with Salt and Boiled Carrots contain similar levels of Magnesium, Manganese, Phosphorus and Water per five ounces.
• 5 ounces of Boiled Carrots lack sufficient amounts of Copper
• Both Boiled and Drained Onions with Salt as well as Boiled and Drained Carrots lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Onions with Salt have 1.4 times more Sugars and 1.8 times more Protein than Boiled Carrots.
• While 5 oz of Boiled and Drained Carrots contain 2.1 times more Fiber than Boiled and Drained Onions with Salt.
• Both Boiled Onions with Salt and Boiled Carrots offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Boiled Carrots provide inadequate amounts of Protein
• Both Boiled and Drained Onions with Salt as well as Boiled and Drained Carrots provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.