Comparing Nutrients in 100 grams Cooked Frozen Carrots VS Sauteed Yellow Onions

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Sauteed Yellow Onions	3%	73%	24%

Macro Nutrients

	Cooked Frozen Carrots	Sauteed Yellow Onions	Recommended Dietary Allowance
Energy	1.28% 37kcal	4.24% 123kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	11% 11g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	4.6% 1.48g	32g per day for Men 19-50 years
Omega 3	2.75% 0.044g	41.3% 0.66g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	28.3% 4.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	5.95% 7.73g	6.05% 7.86g	130g per day for Men 19-50 years
Sugars	5.63% 4.1g	NA	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	0.39% 0.28g	2.04% 1.48g	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	% 0.36g	% 2.1g	g per day for Men 19-50 years
Sucrose	% 3.44g	% 0.81g	g per day for Men 19-50 years
Fiber	8.7% 3.3g	4.47% 1.7g	38g per day for Men 19-50 years
Protein	1.04% 0.58g	1.7% 0.95g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Sauteed Yellow Onions	Recommended Dietary Allowance
Vitamin A	94% 846μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	4.1% 0.049mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.85% 0.037mg	3.15% 0.041mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.6% 0.42mg	0.23% 0.037mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.48% 0.17mg	3.44% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.46% 0.084mg	16% 0.21mg	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	2.75% 11μg	0.5% 2μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.56% 2.3mg	2% 1.8mg	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	6.73% 1mg	4.53% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.3% 13.6μg	18% 21.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Sauteed Yellow Onions	Recommended Dietary Allowance
Calcium	3.5% 35mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	9.1% 0.082mg	1.9% 0.017mg	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	6.63% 0.53mg	3.38% 0.27mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	2.14% 9mg	420mg per day for Men 19-50 years
Manganese	7.26% 0.17mg	4.43% 0.1mg	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	4.43% 31mg	4.7% 33mg	700mg per day for Men 19-50 years
Potassium	5.65% 192mg	3.9% 133mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	NA	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	3.2% 0.35mg	1.9% 0.21mg	11mg per day for Men 19-50 years
Water	2.44% 90g	2.16% 80g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Sauteed Yellow Onions per 100 g

Compare the macro and micronutrient content in 100 g of Cooked Frozen Carrots versus 100 g of Sauteed Yellow Onions to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cooked Frozen Carrots vs Sauteed Yellow Onions:

• 100 grams of Cooked Frozen Carrots have 11.2 times more Vitamin B3, 5.5 times more Vitamin B9, 1.3 times more Vitamin C and 1.5 times more Vitamin E than Sauteed Yellow Onions.
• While 100 g of Sauteed Yellow Onions contain 1.6 times more Vitamin B1, 2.5 times more Vitamin B6 and 1.6 times more Vitamin K than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Sauteed Yellow Onions provide similar amounts of Vitamin B2 and Vitamin B5 per 100 grams.
• 100 grams of Sauteed Yellow Onions have insufficient amounts of Vitamin B3 and Vitamin B9
• Both Boiled and Drained Frozen Carrots as well as Sauteed Yellow Onions have insufficient amounts of Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cooked Frozen Carrots vs Sauteed Yellow Onions:

• 100 grams of Cooked Frozen Carrots have 1.8 times more Calcium, 4.8 times more Copper, 2 times more Iron, 1.2 times more Magnesium, 1.6 times more Manganese, 1.4 times more Potassium, 4.9 times more Sodium and 1.7 times more Zinc than Sauteed Yellow Onions.
• Both Cooked Frozen Carrots and Sauteed Yellow Onions contain similar levels of Phosphorus and Water per 100 grams.
• 100 grams of Sauteed Yellow Onions lack sufficient amounts of Copper and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cooked Frozen Carrots have 1.9 times more Fiber than Sauteed Yellow Onions.
• While 100 g of Sauteed Yellow Onions contain 3.3 times more Energy, 15.9 times more Fat, 12.3 times more Saturated Fat, 15 times more Omega 3, 16.6 times more Omega 6 and 5.3 times more Fructose than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Sauteed Yellow Onions offer comparable quantities of Carbohydrate per 100 grams.
• 100 grams of Cooked Frozen Carrots provide inadequate amounts of Energy and Omega 6
• Both Boiled and Drained Frozen Carrots as well as Sauteed Yellow Onions provide inadequate amounts of Protein in 100 grams.