Comparing Nutrients in 100 grams Carrots VS Spring Or Scallions Onions

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Spring Or Scallions Onions	19%	4%	77%

Macro Nutrients

	Carrots	Spring Or Scallions Onions	Recommended Dietary Allowance
Energy	1.4% 41kcal	1.1% 32kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.2% 0.19g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.032g	0.1% 0.032g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	0.41% 0.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.37% 9.6g	5.65% 7.34g	130g per day for Men 19-50 years
Sugars	6.54% 4.74g	3.2% 2.33g	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	0.76% 0.55g	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	% 0.59g	NA	g per day for Men 19-50 years
Sucrose	% 3.6g	NA	g per day for Men 19-50 years
Fiber	7.37% 2.8g	6.84% 2.6g	38g per day for Men 19-50 years
Protein	1.66% 0.93g	3.27% 1.83g	56g per day for Men 19-50 years

Vitamins

	Carrots	Spring Or Scallions Onions	Recommended Dietary Allowance
Vitamin A	93% 835μg	5.56% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	4.6% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	6.15% 0.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.14% 0.98mg	3.3% 0.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.46% 0.27mg	1.5% 0.075mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.6% 0.14mg	4.7% 0.061mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	7.4% 2.22μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.75% 19μg	16% 64μg	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	6.56% 5.9mg	21% 19mg	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	4.4% 0.66mg	3.67% 0.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	173% 207μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Spring Or Scallions Onions	Recommended Dietary Allowance
Calcium	3.3% 33mg	7.2% 72mg	1000mg per day for Men 19-50 years
Copper	5% 0.045mg	9.22% 0.083mg	0.9mg per day for Men 19-50 years
Fluoride	0.08% 3.2μg	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	3.75% 0.3mg	18.5% 1.48mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	4.76% 20mg	420mg per day for Men 19-50 years
Manganese	6.2% 0.14mg	6.96% 0.16mg	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	5% 35mg	5.3% 37mg	700mg per day for Men 19-50 years
Potassium	9.4% 320mg	8.1% 276mg	3400mg per day for Men 19-50 years
Selenium	0.18% 0.1μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	4.6% 69mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	3.55% 0.39mg	11mg per day for Men 19-50 years
Water	2.4% 88.3g	2.43% 90g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Carrots vs Spring Or Scallions Onions:

• Raw Carrots have 16.7 times more Vitamin A, 1.9 times more Vitamin B3, 3.6 times more Vitamin B5 and 2.3 times more Vitamin B6 than Raw Spring Or Scallions Onions.
• While Raw Spring Or Scallions Onions contain 1.4 times more Vitamin B2, 3.4 times more Vitamin B9, 3.2 times more Vitamin C and 15.7 times more Vitamin K than Raw Carrots.
• Both Raw Carrots and Raw Spring Or Scallions Onions have similar amounts of Vitamin B1 and Vitamin E per 100 g.
• Both Raw Carrots as well as Raw Spring Or Scallions Onions have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Carrots vs Spring Or Scallions Onions:

• Raw Carrots have 4.3 times more Sodium than Raw Spring Or Scallions Onions.
• While Raw Spring Or Scallions Onions contain 2.2 times more Calcium, 1.8 times more Copper, 4.9 times more Iron, 1.7 times more Magnesium, 6 times more Selenium and 1.6 times more Zinc than Raw Carrots.
• Both Raw Carrots and Raw Spring Or Scallions Onions have similar amounts of Manganese, Phosphorus, Potassium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Carrots have 1.3 times more Energy, 1.3 times more Carbohydrate and 2 times more Sugars than Raw Spring Or Scallions Onions.
• While Raw Spring Or Scallions Onions contain 2 times more Protein than Raw Carrots.
• Both Raw Carrots and Raw Spring Or Scallions Onions have similar amounts of Fiber per 100 g.
• Both Raw Carrots as well as Raw Spring Or Scallions Onions have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.