Comparing Nutrients in 7 ounces Frozen Carrots VS Onions Flakes

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Onions Flakes	10%	1%	89%

Macro Nutrients

	Frozen Carrots	Onions Flakes	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	24% 693kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.093g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.7g	127% 165g	130g per day for Men 19-50 years
Sugars	13% 9.45g	102% 74.2g	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	0.85% 0.62g	NA	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	% 0.79g	NA	g per day for Men 19-50 years
Sucrose	% 8.04g	NA	g per day for Men 19-50 years
Fiber	17.2% 6.55g	48% 18.3g	38g per day for Men 19-50 years
Protein	2.76% 1.55g	31.7% 17.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Onions Flakes	Recommended Dietary Allowance
Vitamin A	157% 1409μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.28% 0.087mg	82.7% 0.99mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.75% 0.92mg	12.3% 1.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.42% 0.37mg	54.8% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.5% 0.19mg	244% 3.18mg	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	4.96% 20μg	82.4% 329μg	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	5.5% 4.96mg	165% 149mg	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	7.54% 1.13mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	6.3% 7.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Onions Flakes	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	51% 510mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	92% 0.83mg	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	11% 0.87mg	38.4% 3.08mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	14.8% 0.34mg	120% 2.76mg	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	9.36% 65.5mg	86% 601mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	95% 3219mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	9% 135mg	2.78% 41.7mg	1500mg per day for Men 19-50 years
Zinc	5.95% 0.65mg	34% 3.75mg	11mg per day for Men 19-50 years
Water	4.83% 179g	0.21% 7.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Onions Flakes per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Carrots versus 7 oz of Onions Flakes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Carrots vs Onions Flakes:

• 7 ounces of Frozen Carrots have 710 times more Vitamin A, 3.2 times more Vitamin E and 4.6 times more Vitamin K than Onions Flakes.
• While 7 oz of Dry Onions Flakes contain 11.4 times more Vitamin B1, 2.7 times more Vitamin B2, 2.1 times more Vitamin B3, 7.4 times more Vitamin B5, 16.8 times more Vitamin B6, 16.6 times more Vitamin B9 and 30 times more Vitamin C than Frozen Carrots, Unprepared.
• 7 ounces of Onions Flakes have insufficient amounts of Vitamin A and Vitamin E
• Both Frozen Carrots, Unprepared as well as Dry Onions Flakes have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Carrots vs Onions Flakes:

• 7 ounces of Frozen Carrots have 3.2 times more Sodium and 22.9 times more Water than Onions Flakes.
• While 7 oz of Dry Onions Flakes contain 7.1 times more Calcium, 5.6 times more Copper, 3.5 times more Iron, 7.7 times more Magnesium, 8.1 times more Manganese, 9.2 times more Phosphorus, 6.9 times more Potassium, 7.1 times more Selenium and 5.7 times more Zinc than Frozen Carrots, Unprepared.
• 7 ounces of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dry Onions Flakes contain 9.7 times more Energy, 10.5 times more Carbohydrate, 7.9 times more Sugars, 2.8 times more Fiber and 11.5 times more Protein than Frozen Carrots, Unprepared.
• 7 ounces of Frozen Carrots provide inadequate amounts of Energy and Protein
• Both Frozen Carrots, Unprepared as well as Dry Onions Flakes provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Carrots VS Onions Flakes

What are the health benefits of Frozen Carrots compared to Onions Flakes?

Both frozen carrots and onion flakes offer health benefits, but they differ in their nutrient profiles. Frozen carrots are a good source of beta-carotene, vitamin K, and fiber, which can support eye health, bone health, and digestion. On the other hand, onion flakes are rich in antioxidants and sulfur compounds that may help reduce inflammation and boost immune function. Both can be a nutritious addition to a balanced vegan diet.

Can I lose weight easier by eating more Frozen Carrots or Onions Flakes?

Both frozen carrots and onion flakes can be part of a healthy weight loss diet due to their low calorie and high fiber content. However, weight loss ultimately depends on creating a calorie deficit, so it's important to focus on overall balanced nutrition and portion control. Incorporating a variety of fruits, vegetables, whole grains, and plant-based proteins will support your weight loss goals more effectively than relying solely on one type of food.

Should I eat more Frozen Carrots or more Onions Flakes to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming an adequate amount of protein. Both frozen carrots and onion flakes are not significant sources of protein. Instead, consider incorporating plant-based protein sources such as legumes, tofu, tempeh, nuts, seeds, and whole grains into your diet to support muscle growth and recovery.

What is the environmental impact of producing Frozen Carrots compared to Onions Flakes?

Both frozen carrots and onion flakes have a lower environmental impact compared to animal products. However, producing frozen carrots may require more resources such as water and energy due to the processing and freezing involved. Onion flakes, on the other hand, may have a lower environmental impact as they are dehydrated and require less energy and resources during production. Overall, both options are more sustainable choices compared to animal products.