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Comparing Nutrients in 100 calories Onions FlakesVS Carrots

Weight per 100 calories

Onions Flakes
28.7g
Carrots
244g

Onions Flakes have 8.5 times more energy per 100g than Carrots. It has high energy density when compared to other foods. Raw Carrots having low energy density.

Which food has more nutrients per 100 calories - Onions Flakes or Carrots?

Macros Ratio

Protein Fat Carbs

Onions Flakes
10%
1%
89%
Carrots
8%
5%
87%
100 kcal ▼

Macro Nutrients

Onions Flakesvs Carrots
3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy
0.14%0.13g
Fat
0.6%0.59g
0.13 gvs0.59 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.07%0.022g
Saturated Fat
0.24%0.078g
0.022 gvs0.078 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.16%0.003g
Omega 3
0.3%0.005g
0.003 gvs0.005 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.29%0.049g
Omega 6
1.43%0.24g
0.049 gvs0.24 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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18.4%24g
Carbohydrate
18%23.4g
24 gvs23.4 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
14.8%10.7g
Sugars
16%11.6g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
10.7 gvs11.6 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
1.85%1.34g
≤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]
NA gvs1.34 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%1.44g
NA gvs1.44 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%8.76g
NA gvs8.76 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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6.94%2.64g
Fiber
18%6.83g
2.64 gvs6.83 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
4.58%2.56g
Protein
4.05%2.27g
2.56 gvs2.27 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Onions Flakesvs Carrots
0.032%0.29μg
Vitamin A
226%2037μg
RAE, retinol activity equivalents
0.29 μgvs2037 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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12%0.14mg
Vitamin B1
13.4%0.16mg
Thiamine
0.14 mgvs0.16 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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2.2%0.029mg
Vitamin B2
11%0.14mg
Riboflavin
0.029 mgvs0.14 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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1.77%0.28mg
Vitamin B3
15%2.4mg
Niacin, nicotinic acid, niacinamide
0.28 mgvs2.4 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
7.9%0.4mg
Vitamin B5
13.3%0.67mg
Pantothenic acid
0.4 mgvs0.67 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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35.3%0.46mg
Vitamin B6
26%0.34mg
Pyridoxine
0.46 mgvs0.34 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
18%5.4μg
Biotin
NA μgvs5.4 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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12%47.6μg
Vitamin B9
11.6%46.3μg
Folates and Folic Acid
47.6 μgvs46.3 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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24%21.5mg
Vitamin C
16%14.4mg
Ascorbic acid
21.5 mgvs14.4 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.34%0.052mg
Vitamin E
10.7%1.6mg
Tocopherols and Tocotrienols
0.052 mgvs1.6 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.91%1.1μg
Vitamin K
27%32μg
Phytomenadione or phylloquinone
1.1 μgvs32 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Onions Flakesvs Carrots
7.36%73.6mg
Calcium
8.05%80.5mg
73.6 mgvs80.5 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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13.2%0.12mg
Copper
12%0.11mg
0.12 mgvs0.11 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
0.2%7.8μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvs7.8 μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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5.55%0.44mg
Iron
9.15%0.73mg
0.44 mgvs0.73 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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6.28%26.4mg
Magnesium
6.97%29.3mg
26.4 mgvs29.3 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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17.3%0.4mg
Manganese
15%0.35mg
0.4 mgvs0.35 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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12.4%87mg
Phosphorus
12%85.4mg
87 mgvs85.4 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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13.7%465mg
Potassium
23%780mg
465 mgvs780 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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2.6%1.43μg
Selenium
0.44%0.24μg
1.43 μgvs0.24 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.4%6mg
Sodium
11.2%168mg
6 mgvs168 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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4.92%0.54mg
Zinc
5.32%0.59mg
0.54 mgvs0.59 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.03%1.13g
Water
5.82%215g
1.13 gvs215 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Onions Flakes vs Carrots:
Comparing minerals per 100 calories for Onions Flakes vs Carrots:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal:

Onions FlakesVS Canned Onions with LiquidsCarrotsVS Canned Onions with LiquidsOnions FlakesVS Boiled CarrotsCarrotsVS Boiled Carrots
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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