Comparing Nutrients in 5 ounces Sauteed Yellow Onions VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Sauteed Yellow Onions	3%	73%	24%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Sauteed Yellow Onions	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	6% 174kcal	1.8% 52.4kcal	2900kcal per day for Men 19-50 years
Fat	15.8% 15.3g	0.99% 0.96g	97g per day for Men 19-50 years
Saturated Fat	6.54% 2.1g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	58.5% 0.94g	3.9% 0.062g	1.6g per day for Men 19-50 years
Omega 6	40% 6.8g	2.4% 0.41g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.57% 11g	8.43% 11g	130g per day for Men 19-50 years
Sugars	NA	7.98% 5.8g	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	2.9% 2.1g	0.55% 0.4g	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	% 2.98g	% 0.51g	g per day for Men 19-50 years
Sucrose	% 1.15g	% 4.88g	g per day for Men 19-50 years
Fiber	6.34% 2.4g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	2.4% 1.35g	1.47% 0.82g	56g per day for Men 19-50 years

Vitamins

	Sauteed Yellow Onions	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	NA	133% 1199μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.8% 0.069mg	3.54% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.47% 0.058mg	4.03% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.33% 0.052mg	3.7% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.88% 0.24mg	4.93% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.6% 0.29mg	9.16% 0.12mg	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	0.71% 2.83μg	3.9% 15.6μg	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	2.83% 2.55mg	3.62% 3.26mg	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	6.43% 0.96mg	9.54% 1.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.5% 30.6μg	16% 19.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sauteed Yellow Onions	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	2.83% 28.3mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	2.68% 0.024mg	13% 0.12mg	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	4.8% 0.38mg	9.4% 0.75mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	6.3% 0.14mg	10.3% 0.24mg	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	6.7% 46.8mg	6.28% 44mg	700mg per day for Men 19-50 years
Potassium	5.54% 189mg	8% 272mg	3400mg per day for Men 19-50 years
Selenium	NA	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	5.58% 83.6mg	1500mg per day for Men 19-50 years
Zinc	2.7% 0.3mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	3.07% 113g	3.46% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Sauteed Yellow Onions VS Cooked Frozen Carrots per 5 oz

Compare the macro and micronutrient content in 5 oz of Sauteed Yellow Onions versus 5 oz of Cooked Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Sauteed Yellow Onions have 1.6 times more Vitamin B1, 2.5 times more Vitamin B6 and 1.6 times more Vitamin K than Cooked Frozen Carrots.
• While 5 oz of Boiled and Drained Frozen Carrots contain 11.2 times more Vitamin B3, 5.5 times more Vitamin B9, 1.3 times more Vitamin C and 1.5 times more Vitamin E than Sauteed Yellow Onions.
• Both Sauteed Yellow Onions and Cooked Frozen Carrots provide similar amounts of Vitamin B2 and Vitamin B5 per five ounces.
• 5 ounces of Sauteed Yellow Onions have insufficient amounts of Vitamin B3 and Vitamin B9
• Both Sauteed Yellow Onions as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin D in five ounces.

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

• 5 oz of Boiled and Drained Frozen Carrots contain 1.8 times more Calcium, 4.8 times more Copper, 2 times more Iron, 1.6 times more Manganese, 1.4 times more Potassium, 4.9 times more Sodium and 1.7 times more Zinc than Sauteed Yellow Onions.
• Both Sauteed Yellow Onions and Cooked Frozen Carrots contain similar levels of Magnesium, Phosphorus and Water per five ounces.
• 5 ounces of Sauteed Yellow Onions lack sufficient amounts of Copper and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Sauteed Yellow Onions have 3.3 times more Energy, 15.9 times more Fat, 12.3 times more Saturated Fat, 15 times more Omega 3, 16.6 times more Omega 6 and 5.3 times more Fructose than Cooked Frozen Carrots.
• While 5 oz of Boiled and Drained Frozen Carrots contain 1.9 times more Fiber than Sauteed Yellow Onions.
• Both Sauteed Yellow Onions and Cooked Frozen Carrots offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy and Omega 6
• Both Sauteed Yellow Onions as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Protein in five ounces.