Comparing Nutrients in 7 ounces Sweet Onions VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Sweet Onions	9%	2%	89%
Carrots	8%	5%	87%

Macro Nutrients

	Sweet Onions	Carrots	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	2.8% 81.4kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	NA	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	NA	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	NA	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	11.5% 15g	14.6% 19g	130g per day for Men 19-50 years
Sugars	13.7% 9.96g	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	5.53% 4g	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	% 4.5g	% 1.17g	g per day for Men 19-50 years
Sucrose	% 1.43g	% 7.12g	g per day for Men 19-50 years
Fiber	4.7% 1.8g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	2.83% 1.6g	3.3% 1.85g	56g per day for Men 19-50 years

Vitamins

	Sweet 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	6.8% 0.081mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.65% 0.26mg	12% 1.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.19mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	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	11.4% 45.6μg	9.43% 37.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	10.6% 9.53mg	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	0.5% 0.6μg	22% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Onions	Carrots	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	12.3% 0.11mg	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	6.45% 0.52mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	6.56% 0.15mg	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	7.65% 53.6mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	6.95% 236mg	18.7% 635mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	9.13% 137mg	1500mg per day for Men 19-50 years
Zinc	2.35% 0.26mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.74% 175g	3700g per day for Men 19-50 years

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

• Raw Sweet Onions have 1.2 times more Vitamin B9 than Raw Carrots.
• While Raw Carrots contain more Vitamin A, 1.6 times more Vitamin B1, 2.9 times more Vitamin B2, 7.4 times more Vitamin B3, 2.8 times more Vitamin B5, 33 times more Vitamin E and 44 times more Vitamin K than Raw Sweet Onions.
• Both Raw Sweet Onions and Raw Carrots have similar amounts of Vitamin B6 and Vitamin C per 7 oz.
• Both Raw Sweet Onions as well as Raw Carrots have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Sweet Onions vs Carrots:

• Raw Sweet Onions have 1.2 times more Copper than Raw Carrots.
• While Raw Carrots contain 1.7 times more Calcium, 1.3 times more Magnesium, 1.9 times more Manganese, 1.3 times more Phosphorus, 2.7 times more Potassium, 8.6 times more Sodium and 1.8 times more Zinc than Raw Sweet Onions.
• Both Raw Sweet Onions and Raw Carrots have similar amounts of Iron and Water per 7 oz.
• Both Raw Sweet Onions as well as Raw Carrots have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Sweet Onions have 3.7 times more Fructose than Raw Carrots.
• While Raw Carrots contain 1.3 times more Energy, 1.3 times more Carbohydrate and 3.1 times more Fiber than Raw Sweet Onions.
• Both Raw Sweet Onions and Raw Carrots have similar amounts of Sugars and Protein per 7 oz.
• Both Raw Sweet Onions as well as Raw Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.