Comparing Nutrients in 100 calories Young Green Onions VS Carrots

Weight per 100 calories

• Young Green Onions: 370g
• Carrots: 244g

Raw Carrots have 1.5 times more energy per unit of mass than Young Green Onions, tops only, which is low in comparison to other foods. Young Green Onions having very low energy density.

Which food has more nutrients per 100 calories - Young Green Onions or 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	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.74g	0.6% 0.59g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	0.24% 0.078g	32g per day for Men 19-50 years
Omega 3	9.26% 0.15g	0.3% 0.005g	1.6g per day for Men 19-50 years
Omega 6	1.76% 0.3g	1.43% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.4% 21.3g	18% 23.4g	130g per day for Men 19-50 years
Sugars	20% 14.5g	16% 11.6g	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	11% 7.85g	1.85% 1.34g	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	% 6.07g	% 1.44g	g per day for Men 19-50 years
Sucrose	% 0.59g	% 8.76g	g per day for Men 19-50 years
Fiber	17.5% 6.67g	18% 6.83g	38g per day for Men 19-50 years
Protein	6.4% 3.6g	4.05% 2.27g	56g per day for Men 19-50 years

Vitamins

	Young Green Onions	Carrots	Recommended Dietary Allowance
Vitamin A	82.3% 741μg	226% 2037μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.26% 0.11mg	13.4% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.4% 0.096mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.64% 1.22mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	13.3% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	18% 5.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	27.8% 111μg	11.6% 46.3μg	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	55% 49.6mg	16% 14.4mg	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	5.2% 0.78mg	10.7% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	482% 579μg	27% 32μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Green Onions	Carrots	Recommended Dietary Allowance
Calcium	19.3% 193mg	8.05% 80.5mg	1000mg per day for Men 19-50 years
Copper	12.8% 0.11mg	12% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.2% 7.8μg	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	23.6% 1.9mg	9.15% 0.73mg	8mg per day for Men 19-50 years
Magnesium	14% 59.3mg	6.97% 29.3mg	420mg per day for Men 19-50 years
Manganese	24% 0.56mg	15% 0.35mg	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	13.2% 93mg	12% 85.4mg	700mg per day for Men 19-50 years
Potassium	17.3% 589mg	23% 780mg	3400mg per day for Men 19-50 years
Selenium	3.37% 1.85μg	0.44% 0.24μg	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	11.2% 168mg	1500mg per day for Men 19-50 years
Zinc	6.73% 0.74mg	5.32% 0.59mg	11mg per day for Men 19-50 years
Water	9.24% 342g	5.82% 215g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Young Green Onions vs Carrots:

• Young Green Onions, tops only have 2.4 times more Vitamin B9, 3.4 times more Vitamin C and 18 times more Vitamin K than Raw Carrots.
• While Raw Carrots contain 2.7 times more Vitamin A, 1.4 times more Vitamin B1, 1.5 times more Vitamin B2, 2 times more Vitamin B3, 1.3 times more Vitamin B5 and 2.1 times more Vitamin E than Young Green Onions, tops only.
• Both Young Green Onions, tops only and Raw Carrots have similar amounts of Vitamin B6 per 100 kcal.
• Both Young Green Onions, tops only as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Young Green Onions vs Carrots:

• Young Green Onions, tops only have 2.4 times more Calcium, 2.6 times more Iron, 2 times more Magnesium, 1.6 times more Manganese, 7.6 times more Selenium, 1.3 times more Zinc and 1.6 times more Water than Raw Carrots.
• While Raw Carrots contain 1.3 times more Potassium and 3 times more Sodium than Young Green Onions, tops only.
• Both Young Green Onions, tops only and Raw Carrots have similar amounts of Copper and Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Young Green Onions, tops only have 3 times more Fat, 7.8 times more Saturated Fat, 30.4 times more Omega 3, 1.2 times more Omega 6, 1.3 times more Sugars, 5.9 times more Fructose and 1.6 times more Protein than Raw Carrots.
• Both Young Green Onions, tops only and Raw Carrots have similar amounts of Energy, Carbohydrate and Fiber per 100 kcal.
• Both Young Green Onions, tops only as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.