Comparing Nutrients in 7 ounces Frozen Whole Onions VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Frozen Whole Onions	9%	1%	90%
Carrots	8%	5%	87%

Macro Nutrients

	Frozen Whole Onions	Carrots	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	2.8% 81.4kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.12g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.068% 0.022g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.048g	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	13% 16.8g	14.6% 19g	130g per day for Men 19-50 years
Sugars	10.4% 7.56g	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	8.88% 3.37g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	3.15% 1.77g	3.3% 1.85g	56g per day for Men 19-50 years

Vitamins

	Frozen Whole Onions	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	184% 1657μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.3% 0.052mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.66% 0.048mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.17% 0.35mg	12% 1.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.93% 0.2mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	10.4% 41.7μg	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	17.6% 16mg	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	0.26% 0.04mg	8.73% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	22% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Whole Onions	Carrots	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	11% 0.099mg	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	11.4% 0.91mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	10.8% 0.25mg	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	6.52% 45.6mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	18.7% 635mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	9.13% 137mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	4.84% 179g	4.74% 175g	3700g per day for Men 19-50 years

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

• Frozen Whole Onions, Unprepared have 1.4 times more Vitamin C than Raw Carrots.
• While Raw Carrots contain more Vitamin A, 2.5 times more Vitamin B1, 2.4 times more Vitamin B2, 5.6 times more Vitamin B3, 2.8 times more Vitamin B5, 1.5 times more Vitamin B6, 33 times more Vitamin E and 33 times more Vitamin K than Frozen Whole Onions, Unprepared.
• Both Frozen Whole Onions, Unprepared and Raw Carrots have similar amounts of Vitamin B9 per 7 oz.
• Both Frozen Whole Onions, Unprepared as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Frozen Whole Onions, Unprepared have 1.5 times more Iron than Raw Carrots.
• While Raw Carrots contain 1.5 times more Phosphorus, 2.3 times more Potassium, 6.9 times more Sodium and 2 times more Zinc than Frozen Whole Onions, Unprepared.
• Both Frozen Whole Onions, Unprepared and Raw Carrots have similar amounts of Calcium, Copper, Magnesium, Manganese and Water per 7 oz.
• Both Frozen Whole Onions, Unprepared as well as Raw Carrots have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Carrots contain 1.6 times more Fiber than Frozen Whole Onions, Unprepared.
• Both Frozen Whole Onions, Unprepared and Raw Carrots have similar amounts of Energy, Carbohydrate, Sugars and Protein per 7 oz.
• Both Frozen Whole Onions, Unprepared as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.