Comparing Nutrients in 7 ounces Canned Carrots with Liquids and Salt VS Sauteed Yellow Onions

Macros Ratio

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

Macro Nutrients

	Canned Carrots with Liquids and Salt	Sauteed Yellow Onions	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	8.4% 244kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	22% 21.4g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	9.16% 2.93g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	82% 1.3g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	56% 9.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	8.2% 10.7g	12% 15.6g	130g per day for Men 19-50 years
Sugars	6.73% 4.9g	NA	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	4.05% 2.94g	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	% 4.17g	g per day for Men 19-50 years
Sucrose	NA	% 1.6g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	3.37% 1.9g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Sauteed Yellow Onions	Recommended Dietary Allowance
Vitamin A	135% 1216μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.14% 0.038mg	8.1% 0.097mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	6.26% 0.081mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	0.46% 0.073mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	6.83% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	31.6% 0.41mg	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	3.97% 16μg	0.99% 3.97μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.4% 3.97mg	3.97% 3.57mg	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	9.66% 1.45mg	9% 1.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	35.7% 43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Sauteed Yellow Onions	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	3.75% 0.034mg	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% 1.03mg	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	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	5.67% 39.7mg	9.36% 65.5mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	7.76% 264mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	NA	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	3.8% 0.42mg	11mg per day for Men 19-50 years
Water	5% 185g	4.3% 159g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Sauteed Yellow Onions per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Carrots with Liquids and Salt versus 7 oz of Sauteed Yellow Onions to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Carrots with Liquids and Salt vs Sauteed Yellow Onions:

• 7 ounces of Canned Carrots with Liquids and Salt have 11.4 times more Vitamin B3 and 4 times more Vitamin B9 than Sauteed Yellow Onions.
• While 7 oz of Sauteed Yellow Onions contain 2.6 times more Vitamin B1, 1.5 times more Vitamin B2, 1.8 times more Vitamin B6 and 2.2 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Sauteed Yellow Onions provide similar amounts of Vitamin B5 and Vitamin E per seven ounces.
• 7 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 7 ounces of Sauteed Yellow Onions have insufficient amounts of Vitamin B3 and Vitamin B9
• Both Canned Carrots Solids and Liquids with Salt as well as Sauteed Yellow Onions have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Carrots with Liquids and Salt vs Sauteed Yellow Onions:

• 7 ounces of Canned Carrots with Liquids and Salt have 1.6 times more Calcium, 6.1 times more Copper, 1.9 times more Iron, 4.4 times more Manganese, 1.3 times more Potassium, 20 times more Sodium and 1.4 times more Zinc than Sauteed Yellow Onions.
• While 7 oz of Sauteed Yellow Onions contain 1.7 times more Phosphorus than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Sauteed Yellow Onions contain similar levels of Magnesium and Water per seven ounces.
• 7 ounces of Sauteed Yellow Onions lack sufficient amounts of Copper and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Sauteed Yellow Onions contain 5.3 times more Energy, 77.1 times more Fat, 59.1 times more Saturated Fat, 82.5 times more Omega 3, 85.9 times more Omega 6 and 1.5 times more Carbohydrate than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Sauteed Yellow Onions offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy, Omega 3 and Omega 6
• Both Canned Carrots Solids and Liquids with Salt as well as Sauteed Yellow Onions provide inadequate amounts of Protein in seven ounces.