Comparing Nutrients in 100 calories Sweet OnionsVS Canned Carrots with Liquids and Salt

Weight per 100 calories

Sweet Onions

313g

Canned Carrots with Liquids and Salt

435g

Sweet Onions have 1.4 times more energy per 100g than Canned Carrots with Liquids and Salt. It has low energy density when compared to other foods. Canned Carrots Solids and Liquids with Salt having very low energy density.

Which food has more nutrients per 100 calories - Sweet Onions or Canned Carrots with Liquids and Salt?

Macros Ratio

Protein Fat Carbs

Sweet Onions

89%

Canned Carrots with Liquids and Salt

86%

100 kcal ▼

Macro Nutrients

Sweet Onionsvs Canned Carrots with Liquids and Salt

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.26%0.25g

Fat

0.63%0.61g

0.25 gvs0.61 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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Saturated Fat

0.34%0.11g

NA gvs0.11 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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Omega 3

2.17%0.035g

NA gvs0.035 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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Omega 6

1.43%0.24g

NA 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%23.6g

Carbohydrate

18%23.3g

23.6 gvs23.3 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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21.6%15.7g

Sugars

14.8%10.7g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

15.7 gvs10.7 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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8.7%6.3g

Fructose

≤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]

6.3 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%7.06g

Glucose

7.06 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%2.25g

Sucrose

2.25 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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7.4%2.8g

Fiber

20.6%7.83g

2.8 gvs7.83 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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4.46%2.5g

Protein

4.5%2.52g

2.5 gvs2.52 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Sweet Onionsvs Canned Carrots with Liquids and Salt

0%0μg

Vitamin A

296%2665μg

RAE, retinol activity equivalents

0 μgvs2665 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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10.7%0.13mg

Vitamin B1

6.9%0.083mg

Thiamine

0.13 mgvs0.083 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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4.8%0.063mg

Vitamin B2

9.03%0.12mg

Riboflavin

0.063 mgvs0.12 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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2.6%0.42mg

Vitamin B3

11.4%1.83mg

Niacin, nicotinic acid, niacinamide

0.42 mgvs1.83 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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6.13%0.31mg

Vitamin B5

12%0.6mg

Pantothenic acid

0.31 mgvs0.6 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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31.3%0.41mg

Vitamin B6

37.5%0.49mg

Pyridoxine

0.41 mgvs0.49 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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18%72μg

Vitamin B9

8.7%34.8μg

Folates and Folic Acid

72 μgvs34.8 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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Vitamin B12

0%0μg

Cobalamin

NA μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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16.7%15mg

Vitamin C

9.66%8.7mg

Ascorbic acid

15 mgvs8.7 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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0.42%0.063mg

Vitamin E

21%3.17mg

Tocopherols and Tocotrienols

0.063 mgvs3.17 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.78%0.94μg

Vitamin K

35.5%42.6μg

Phytomenadione or phylloquinone

0.94 μgvs42.6 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Sweet Onionsvs Canned Carrots with Liquids and Salt

6.25%62.5mg

Calcium

13.5%135mg

62.5 mgvs135 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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19.4%0.18mg

Copper

49.8%0.45mg

0.18 mgvs0.45 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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10%0.81mg

Iron

28.3%2.26mg

0.81 mgvs2.26 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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6.7%28mg

Magnesium

9.3%39mg

28 mgvs39 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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10.3%0.24mg

Manganese

85%1.96mg

0.24 mgvs1.96 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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%84.4mg

Phosphorus

12.4%87mg

84.4 mgvs87 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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11%372mg

Potassium

22%752mg

372 mgvs752 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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2.84%1.56μg

Selenium

3.16%1.74μg

1.56 μgvs1.74 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.67%25mg

Sodium

69.6%1043mg

25 mgvs1043 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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3.7%0.41mg

Zinc

11.5%1.26mg

0.41 mgvs1.26 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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7.7%285g

Water

11%404g

285 gvs404 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 Sweet Onions vs Canned Carrots with Liquids and Salt:

Raw Sweet Onions have 1.6 times more Vitamin B1, 2.1 times more Vitamin B9 and 1.7 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
While Canned Carrots Solids and Liquids with Salt contain more Vitamin A, 1.9 times more Vitamin B2, 4.4 times more Vitamin B3, 2 times more Vitamin B5, 50.8 times more Vitamin E and 45.4 times more Vitamin K than Raw Sweet Onions.
Both Raw Sweet Onions and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B6 per 100 kcal.
Both Raw Sweet Onions as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Sweet Onions vs Canned Carrots with Liquids and Salt:

Canned Carrots Solids and Liquids with Salt contain 2.2 times more Calcium, 2.6 times more Copper, 2.8 times more Iron, 1.4 times more Magnesium, 8.2 times more Manganese, 2 times more Potassium, 41.7 times more Sodium, 3.1 times more Zinc and 1.4 times more Water than Raw Sweet Onions.
Both Raw Sweet Onions and Canned Carrots Solids and Liquids with Salt have similar amounts of Phosphorus and Selenium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Raw Sweet Onions have 1.5 times more Sugars than Canned Carrots Solids and Liquids with Salt.
While Canned Carrots Solids and Liquids with Salt contain 2.8 times more Fiber than Raw Sweet Onions.
Both Raw Sweet Onions and Canned Carrots Solids and Liquids with Salt have similar amounts of Energy, Carbohydrate and Protein per 100 kcal.
Both Raw Sweet Onions as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Sweet OnionsVS Frozen Par Fried Breaded Onion RingsCanned Carrots with Liquids and SaltVS Frozen Par Fried Breaded Onion RingsSweet OnionsVS Canned Carrots with SaltCanned Carrots with Liquids and SaltVS Canned Carrots with Salt

Compare Foods

Comparing Nutrients in 100 calories Sweet OnionsVS Canned Carrots with Liquids and Salt

Weight per 100 calories

Which food has more nutrients per 100 calories - Sweet Onions or Canned Carrots with Liquids and Salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: