Comparing Nutrients in 100 grams Canned Onions with Liquids VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Canned Onions with Liquids	17%	4%	79%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Canned Onions with Liquids	Frozen Carrots	Recommended Dietary Allowance
Energy	0.66% 19kcal	1.24% 36kcal	2900kcal per day for Men 19-50 years
Fat	0.093% 0.09g	0.47% 0.46g	97g per day for Men 19-50 years
Saturated Fat	0.05% 0.016g	0.15% 0.047g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	0.2% 0.034g	1.45% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.1% 4g	6.08% 7.9g	130g per day for Men 19-50 years
Sugars	3.03% 2.2g	6.57% 4.76g	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	NA	0.43% 0.31g	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	NA	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 4.05g	g per day for Men 19-50 years
Fiber	3.16% 1.2g	8.7% 3.3g	38g per day for Men 19-50 years
Protein	1.5% 0.85g	1.4% 0.78g	56g per day for Men 19-50 years

Vitamins

	Canned Onions with Liquids	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	79% 710μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.67% 0.032mg	3.67% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.46% 0.006mg	2.85% 0.037mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.38% 0.061mg	2.9% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.94% 0.097mg	3.74% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	7.3% 0.095mg	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	2.5% 10μg	2.5% 10μg	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	4.78% 4.3mg	2.78% 2.5mg	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	0.47% 0.07mg	3.8% 0.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	14.7% 17.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Onions with Liquids	Frozen Carrots	Recommended Dietary Allowance
Calcium	4.5% 45mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	6.1% 0.055mg	8.22% 0.074mg	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	1.63% 0.13mg	5.5% 0.44mg	8mg per day for Men 19-50 years
Magnesium	1.43% 6mg	2.86% 12mg	420mg per day for Men 19-50 years
Manganese	4.43% 0.1mg	7.43% 0.17mg	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% 28mg	4.7% 33mg	700mg per day for Men 19-50 years
Potassium	3.26% 111mg	6.9% 235mg	3400mg per day for Men 19-50 years
Selenium	0.55% 0.3μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	24.7% 371mg	4.53% 68mg	1500mg per day for Men 19-50 years
Zinc	2.64% 0.29mg	3% 0.33mg	11mg per day for Men 19-50 years
Water	2.54% 94g	2.43% 90g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Onions with Liquids VS Frozen Carrots per 100 g

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

Lets compare vitamin content per 100 grams of Canned Onions with Liquids vs Frozen Carrots:

• 100 grams of Canned Onions with Liquids have 1.4 times more Vitamin B6 and 1.7 times more Vitamin C than Frozen Carrots.
• While 100 g of Frozen Carrots, Unprepared contain more Vitamin A, 1.4 times more Vitamin B1, 6.2 times more Vitamin B2, 7.6 times more Vitamin B3, 1.9 times more Vitamin B5, 8.1 times more Vitamin E and 88 times more Vitamin K than Canned Onions Solids and Liquids.
• Both Canned Onions with Liquids and Frozen Carrots provide similar amounts of Vitamin B9 per 100 grams.
• 100 grams of Canned Onions with Liquids have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin E and Vitamin K
• Both Canned Onions Solids and Liquids as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Canned Onions with Liquids vs Frozen Carrots:

• 100 grams of Canned Onions with Liquids have 1.3 times more Calcium and 5.5 times more Sodium than Frozen Carrots.
• While 100 g of Frozen Carrots, Unprepared contain 1.3 times more Copper, 3.4 times more Iron, 2 times more Magnesium, 1.7 times more Manganese and 2.1 times more Potassium than Canned Onions Solids and Liquids.
• Both Canned Onions with Liquids and Frozen Carrots contain similar levels of Phosphorus, Zinc and Water per 100 grams.
• 100 grams of Canned Onions with Liquids lack sufficient amounts of Iron and Magnesium
• Both Canned Onions Solids and Liquids as well as Frozen Carrots, Unprepared lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Frozen Carrots, Unprepared contain 2 times more Carbohydrate, 2.2 times more Sugars and 2.8 times more Fiber than Canned Onions Solids and Liquids.
• Both Canned Onions Solids and Liquids as well as Frozen Carrots, Unprepared provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in 100 grams.