Comparing Nutrients in 7 ounces Frozen Carrots VS Onion Powder

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Onion Powder	11%	3%	86%

Macro Nutrients

	Frozen Carrots	Onion Powder	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	23.3% 677kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	2.13% 2.06g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.093g	1.36% 0.43g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	2.97% 0.5g	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	121% 157g	130g per day for Men 19-50 years
Sugars	13% 9.45g	18% 13g	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	4.57% 3.3g	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	% 1.45g	g per day for Men 19-50 years
Sucrose	% 8.04g	% 7.68g	g per day for Men 19-50 years
Fiber	17.2% 6.55g	79.4% 30g	38g per day for Men 19-50 years
Protein	2.76% 1.55g	37% 20.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Onion Powder	Recommended Dietary Allowance
Vitamin A	157% 1409μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.28% 0.087mg	75.6% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.75% 0.92mg	4% 0.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.42% 0.37mg	29% 1.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.5% 0.19mg	110% 1.42mg	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	31.8% 127μg	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	51.6% 46.4mg	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	3.57% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	6.8% 8.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Onion Powder	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	76.2% 762mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	130% 1.17mg	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	97% 7.74mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	53.4% 224mg	420mg per day for Men 19-50 years
Manganese	14.8% 0.34mg	112% 2.58mg	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	91% 639mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	57.5% 1955mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	51.6% 28.4μg	55μg per day for Men 19-50 years
Sodium	9% 135mg	9.66% 145mg	1500mg per day for Men 19-50 years
Zinc	5.95% 0.65mg	73% 8.04mg	11mg per day for Men 19-50 years
Water	4.83% 179g	0.29% 10.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Onion Powder per 7 oz

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

Lets compare vitamin content per 7 ounces of Frozen Carrots vs Onion Powder:

• 7 ounces of Frozen Carrots have more Vitamin A, 1.4 times more Vitamin B3, 2.1 times more Vitamin E and 4.3 times more Vitamin K than Onion Powder.
• While 7 oz of Onion Powder Spices contain 10.4 times more Vitamin B1, 2.2 times more Vitamin B2, 3.9 times more Vitamin B5, 7.6 times more Vitamin B6, 6.4 times more Vitamin B9 and 9.4 times more Vitamin C than Frozen Carrots, Unprepared.
• 7 ounces of Onion Powder have insufficient amounts of Vitamin A and Vitamin E
• Both Frozen Carrots, Unprepared as well as Onion Powder Spices have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Carrots vs Onion Powder:

• 7 ounces of Frozen Carrots have 16.7 times more Water than Onion Powder.
• While 7 oz of Onion Powder Spices contain 10.7 times more Calcium, 8 times more Copper, 8.9 times more Iron, 9.4 times more Magnesium, 7.6 times more Manganese, 9.8 times more Phosphorus, 4.2 times more Potassium, 20.4 times more Selenium and 12.3 times more Zinc than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Onion Powder contain similar levels of Sodium per seven ounces.
• 7 ounces of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Onion Powder Spices contain 9.5 times more Energy, 10 times more Carbohydrate, 1.4 times more Sugars, 5.4 times more Fructose, 4.6 times more Fiber and 13.3 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 Onion Powder Spices provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.