Comparing Nutrients in 7 ounces Young Green Onions VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Young Green Onions	12%	14%	74%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Young Green Onions	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	1.85% 53.6kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.96% 0.93g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	1.02% 0.33g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	4.96% 0.079g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	0.95% 0.16g	0.92% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.76% 11.4g	8.46% 11g	130g per day for Men 19-50 years
Sugars	10.7% 7.76g	6.8% 4.92g	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	5.8% 4.2g	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	% 3.25g	NA	g per day for Men 19-50 years
Sucrose	% 0.32g	NA	g per day for Men 19-50 years
Fiber	9.4% 3.57g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	3.44% 1.92g	2.27% 1.27g	56g per day for Men 19-50 years

Vitamins

	Young Green Onions	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	44% 397μg	123% 1107μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	2.98% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.97% 0.052mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.65mg	6.85% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.48% 0.27mg	5.36% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	17% 0.22mg	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	15% 59.5μg	4.47% 18μg	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	29.5% 26.6mg	5.95% 5.36mg	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	2.78% 0.42mg	9.8% 1.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	258% 310μg	16.2% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Green Onions	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	10.3% 103mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	6.84% 0.062mg	23% 0.21mg	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	12.7% 1mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	39% 0.89mg	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	7.1% 49.6mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	9.3% 316mg	10.4% 355mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	32% 480mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	4.95% 183g	5% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Young Green Onions VS Canned Carrots with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Young Green Onions versus 7 oz of Canned Carrots with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Young Green Onions vs Canned Carrots with Salt:

• 7 ounces of Young Green Onions have 1.7 times more Vitamin B1, 3.3 times more Vitamin B9, 5 times more Vitamin C and 15.9 times more Vitamin K than Canned Carrots with Salt.
• While 7 oz of Drained Canned Carrots with Salt contain 2.8 times more Vitamin A, 1.7 times more Vitamin B3, 1.3 times more Vitamin B6 and 3.5 times more Vitamin E than Young Green Onions, tops only.
• Both Young Green Onions and Canned Carrots with Salt provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Young Green Onions have insufficient amounts of Vitamin E
• 7 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• Both Young Green Onions, tops only as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Young Green Onions vs Canned Carrots with Salt:

• 7 ounces of Young Green Onions have 2.1 times more Calcium and 2 times more Magnesium than Canned Carrots with Salt.
• While 7 oz of Drained Canned Carrots with Salt contain 3.4 times more Copper, 1.3 times more Iron, 3 times more Manganese, 16.1 times more Sodium and 1.3 times more Zinc than Young Green Onions, tops only.
• Both Young Green Onions and Canned Carrots with Salt contain similar levels of Phosphorus, Potassium and Water per seven ounces.
• 7 ounces of Young Green Onions lack sufficient amounts of Zinc
• 7 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium
• Both Young Green Onions, tops only as well as Drained Canned Carrots with Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Young Green Onions have 3.6 times more Omega 3 and 1.6 times more Sugars than Canned Carrots with Salt.
• Both Young Green Onions and Canned Carrots with Salt offer comparable quantities of Carbohydrate and Fiber per seven ounces.
• 7 ounces of Canned Carrots with Salt provide inadequate amounts of Omega 3
• Both Young Green Onions, tops only as well as Drained Canned Carrots with Salt provide inadequate amounts of Energy, Omega 6 and Protein in seven ounces.