Comparing Nutrients in 7 ounces Onions Flakes VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Onions Flakes	10%	1%	89%
Carrots	8%	5%	87%

Macro Nutrients

	Onions Flakes	Carrots	Recommended Dietary Allowance
Energy	24% 693kcal	2.8% 81.4kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	127% 165g	14.6% 19g	130g per day for Men 19-50 years
Sugars	102% 74.2g	13% 9.4g	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	1.5% 1.1g	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	% 1.17g	g per day for Men 19-50 years
Sucrose	NA	% 7.12g	g per day for Men 19-50 years
Fiber	48% 18.3g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	31.7% 17.8g	3.3% 1.85g	56g per day for Men 19-50 years

Vitamins

	Onions Flakes	Carrots	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	184% 1657μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82.7% 0.99mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.3% 1.96mg	12% 1.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.8% 2.74mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	244% 3.18mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	14.7% 4.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	82.4% 329μg	9.43% 37.7μg	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	165% 149mg	13% 11.7mg	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	2.4% 0.36mg	8.73% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.3% 7.54μg	22% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Onions Flakes	Carrots	Recommended Dietary Allowance
Calcium	51% 510mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	9.92% 0.089mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.16% 6.35μg	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	38.4% 3.08mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	12.3% 0.28mg	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	86% 601mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	95% 3219mg	18.7% 635mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	2.78% 41.7mg	9.13% 137mg	1500mg per day for Men 19-50 years
Zinc	34% 3.75mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	0.21% 7.8g	4.74% 175g	3700g per day for Men 19-50 years

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

• Dry Onions Flakes have 7.6 times more Vitamin B1, 1.7 times more Vitamin B2, 5.1 times more Vitamin B5, 11.6 times more Vitamin B6, 8.7 times more Vitamin B9 and 12.7 times more Vitamin C than Raw Carrots.
• While Raw Carrots contain 835 times more Vitamin A, 3.7 times more Vitamin E and 3.5 times more Vitamin K than Dry Onions Flakes.
• Both Dry Onions Flakes and Raw Carrots have similar amounts of Vitamin B3 per 7 oz.
• Both Dry Onions Flakes as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Onions Flakes vs Carrots:

• Dry Onions Flakes have 7.8 times more Calcium, 9.2 times more Copper, 5.2 times more Iron, 7.7 times more Magnesium, 9.7 times more Manganese, 8.7 times more Phosphorus, 5.1 times more Potassium, 50 times more Selenium and 7.9 times more Zinc than Raw Carrots.
• While Raw Carrots contain 3.3 times more Sodium and 22.5 times more Water than Dry Onions Flakes.

Comparison of macro-nutrients per 7 ounces:

• Dry Onions Flakes have 8.5 times more Energy, 1.7 times more Omega 6, 8.7 times more Carbohydrate, 7.9 times more Sugars, 3.3 times more Fiber and 9.6 times more Protein than Raw Carrots.
• Both Dry Onions Flakes as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 7 oz.