Comparing Nutrients in 5 ounces Cooked Frozen Onions VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Onions	9%	1%	90%
Carrots	8%	5%	87%

Macro Nutrients

	Cooked Frozen Onions	Carrots	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	2% 58kcal	2900kcal per day for Men 19-50 years
Fat	0.073% 0.071g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.04% 0.013g	0.14% 0.045g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.16% 0.027g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	10.4% 13.6g	130g per day for Men 19-50 years
Sugars	5.67% 4.1g	9.27% 6.7g	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	1.08% 0.78g	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	% 0.84g	g per day for Men 19-50 years
Sucrose	NA	% 5.1g	g per day for Men 19-50 years
Fiber	5.22% 2g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	1.8% 1g	2.35% 1.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Onions	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	132% 1184μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.9% 0.023mg	7.8% 0.094mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.96% 0.026mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.17% 0.19mg	8.7% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.2% 0.11mg	7.74% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.63% 0.099mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	10.5% 3.15μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.6% 18.4μg	6.73% 27μg	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	8.03% 7.23mg	9.3% 8.36mg	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	0.094% 0.014mg	6.24% 0.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	15.6% 18.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Onions	Carrots	Recommended Dietary Allowance
Calcium	3.83% 38.3mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	3.78% 0.034mg	7.1% 0.064mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.54μg	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	6.02% 0.48mg	5.3% 0.43mg	8mg per day for Men 19-50 years
Magnesium	2.7% 11.3mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	2.47% 0.057mg	8.8% 0.2mg	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	0.4% 2.83mg	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	4.2% 143mg	13.3% 454mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	0.76% 11.3mg	6.52% 98mg	1500mg per day for Men 19-50 years
Zinc	1.16% 0.13mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	3.53% 131g	3.4% 125g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cooked Frozen Onions vs Carrots:

• Raw Carrots contain more Vitamin A, 4.1 times more Vitamin B1, 3.2 times more Vitamin B2, 7.4 times more Vitamin B3, 3.5 times more Vitamin B5, 2 times more Vitamin B6, 1.5 times more Vitamin B9, 66 times more Vitamin E and 44 times more Vitamin K than Boiled and Drained Frozen Onions.
• Both Boiled and Drained Frozen Onions and Raw Carrots have similar amounts of Vitamin C per 5 oz.
• Both Boiled and Drained Frozen Onions as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cooked Frozen Onions vs Carrots:

• Raw Carrots contain 1.9 times more Copper, 1.5 times more Magnesium, 3.6 times more Manganese, 17.5 times more Phosphorus, 3.2 times more Potassium, 8.6 times more Sodium and 2.7 times more Zinc than Boiled and Drained Frozen Onions.
• Both Boiled and Drained Frozen Onions and Raw Carrots have similar amounts of Calcium, Iron and Water per 5 oz.
• Both Boiled and Drained Frozen Onions as well as Raw Carrots have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Carrots contain 1.5 times more Energy, 1.4 times more Carbohydrate, 1.6 times more Sugars, 2 times more Fiber and 1.3 times more Protein than Boiled and Drained Frozen Onions.
• Both Boiled and Drained Frozen Onions as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.