Comparing Nutrients in 7 ounces Young Green Onions VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Young Green Onions	12%	14%	74%
Carrots	8%	5%	87%

Macro Nutrients

	Young Green Onions	Carrots	Recommended Dietary Allowance
Energy	1.85% 53.6kcal	2.8% 81.4kcal	2900kcal per day for Men 19-50 years
Fat	0.96% 0.93g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	1.02% 0.33g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	4.96% 0.079g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.95% 0.16g	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	8.76% 11.4g	14.6% 19g	130g per day for Men 19-50 years
Sugars	10.7% 7.76g	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	5.8% 4.2g	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	% 3.25g	% 1.17g	g per day for Men 19-50 years
Sucrose	% 0.32g	% 7.12g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	3.44% 1.92g	3.3% 1.85g	56g per day for Men 19-50 years

Vitamins

	Young Green Onions	Carrots	Recommended Dietary Allowance
Vitamin A	44% 397μg	184% 1657μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.97% 0.052mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.65mg	12% 1.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.48% 0.27mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	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	15% 59.5μg	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	29.5% 26.6mg	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	2.78% 0.42mg	8.73% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	258% 310μg	22% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Green Onions	Carrots	Recommended Dietary Allowance
Calcium	10.3% 103mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	6.84% 0.062mg	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	12.7% 1mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	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	7.1% 49.6mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	9.3% 316mg	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	2% 29.8mg	9.13% 137mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	4.95% 183g	4.74% 175g	3700g per day for Men 19-50 years

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

• Young Green Onions, tops only have 1.6 times more Vitamin B9, 2.3 times more Vitamin C and 11.8 times more Vitamin K than Raw Carrots.
• While Raw Carrots contain 4.2 times more Vitamin A, 2.2 times more Vitamin B1, 2.2 times more Vitamin B2, 3 times more Vitamin B3, 2 times more Vitamin B5, 1.6 times more Vitamin B6 and 3.1 times more Vitamin E than Young Green Onions, tops only.
• Both Young Green Onions, tops only as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Young Green Onions, tops only have 1.6 times more Calcium, 1.7 times more Iron and 1.3 times more Magnesium than Raw Carrots.
• While Raw Carrots contain 1.5 times more Copper, 1.4 times more Phosphorus, 2 times more Potassium and 4.6 times more Sodium than Young Green Onions, tops only.
• Both Young Green Onions, tops only and Raw Carrots have similar amounts of Manganese, Zinc and Water per 7 oz.
• Both Young Green Onions, tops only as well as Raw Carrots have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Young Green Onions, tops only have 20 times more Omega 3 and 3.9 times more Fructose than Raw Carrots.
• While Raw Carrots contain 1.5 times more Energy, 1.7 times more Carbohydrate and 1.6 times more Fiber than Young Green Onions, tops only.
• Both Young Green Onions, tops only and Raw Carrots have similar amounts of Sugars and Protein per 7 oz.
• Both Young Green Onions, tops only as well as Raw Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.