Comparing Nutrients in 5 ounces Onions Flakes VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Onions Flakes	10%	1%	89%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Onions Flakes	Boiled Carrots	Recommended Dietary Allowance
Energy	17% 495kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.67% 0.65g	0.26% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.13% 0.043g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	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	91% 118g	8.96% 11.7g	130g per day for Men 19-50 years
Sugars	73% 53g	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	34.3% 13g	11% 4.25g	38g per day for Men 19-50 years
Protein	22.7% 12.7g	1.92% 1.08g	56g per day for Men 19-50 years

Vitamins

	Onions Flakes	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	134% 1208μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	7.8% 0.094mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	4.8% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.77% 1.4mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.96mg	6.58% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	174% 2.27mg	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	59% 235μg	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	118% 106mg	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	1.7% 0.26mg	9.73% 1.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.5% 5.4μg	16% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Onions Flakes	Boiled Carrots	Recommended Dietary Allowance
Calcium	36.4% 364mg	4.25% 42.5mg	1000mg per day for Men 19-50 years
Copper	65.5% 0.59mg	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	27.5% 2.2mg	6.02% 0.48mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	85.6% 1.97mg	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	61.4% 429mg	6.07% 42.5mg	700mg per day for Men 19-50 years
Potassium	67.6% 2299mg	9.8% 333mg	3400mg per day for Men 19-50 years
Selenium	13% 7.1μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	5.5% 82.2mg	1500mg per day for Men 19-50 years
Zinc	24.4% 2.68mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	0.15% 5.57g	3.45% 128g	3700g per day for Men 19-50 years

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

• Dry Onions Flakes have 7.6 times more Vitamin B1, 2.3 times more Vitamin B2, 1.5 times more Vitamin B3, 5.9 times more Vitamin B5, 10.5 times more Vitamin B6, 11.9 times more Vitamin B9 and 20.8 times more Vitamin C than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 852 times more Vitamin A, 5.7 times more Vitamin E and 3.6 times more Vitamin K than Dry Onions Flakes.
• Both Dry Onions Flakes as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Onions Flakes vs Boiled Carrots:

• Dry Onions Flakes have 8.6 times more Calcium, 24.5 times more Copper, 4.6 times more Iron, 9.2 times more Magnesium, 9 times more Manganese, 10.1 times more Phosphorus, 6.9 times more Potassium, 7.1 times more Selenium and 9.5 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.8 times more Sodium and 22.9 times more Water than Dry Onions Flakes.

Comparison of macro-nutrients per 5 ounces:

• Dry Onions Flakes have 10 times more Energy, 2 times more Omega 6, 10.1 times more Carbohydrate, 10.8 times more Sugars, 3.1 times more Fiber and 11.8 times more Protein than Boiled and Drained Carrots.
• Both Dry Onions Flakes as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.