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Comparing Nutrients in 300 calories CarrotsVS Frozen Whole Onions

Weight per 300 calories

Carrots
732g
Frozen Whole Onions
857g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 300 calories - Carrots or Frozen Whole Onions?

Macros Ratio

Protein Fat Carbs

Carrots
8%
5%
87%
Frozen Whole Onions
9%
1%
90%
300 kcal ▼

Macro Nutrients

Carrotsvs Frozen Whole Onions
10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy
1.8%1.76g
Fat
0.53%0.51g
1.76 gvs0.51 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Vegetables rich in Fat
0.73%0.23g
Saturated Fat
0.29%0.094g
0.23 gvs0.094 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.91%0.015g
Omega 3
0.54%0.009g
0.015 gvs0.009 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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4.3%0.73g
Omega 6
1.2%0.21g
0.73 gvs0.21 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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54%70g
Carbohydrate
55.7%72.4g
70 gvs72.4 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
48%34.7g
Sugars
45%32.7g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
34.7 gvs32.7 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Sugars
5.55%4.02g
Fructose
NA
≤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]
4.02 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%4.3g
Glucose
NA
4.3 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%26.3g
Sucrose
NA
26.3 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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54%20.5g
Fiber
38.3%14.6g
20.5 gvs14.6 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
12%6.8g
Protein
13.6%7.63g
6.8 gvs7.63 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Carrotsvs Frozen Whole Onions
679%6110μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
6110 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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40.2%0.48mg
Vitamin B1
18.6%0.22mg
Thiamine
0.48 mgvs0.22 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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32.6%0.42mg
Vitamin B2
16%0.21mg
Riboflavin
0.42 mgvs0.21 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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45%7.2mg
Vitamin B3
9.38%1.5mg
Niacin, nicotinic acid, niacinamide
7.2 mgvs1.5 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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40%2mg
Vitamin B5
17%0.85mg
Pantothenic acid
2 mgvs0.85 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
77.7%1mg
Vitamin B6
61.3%0.8mg
Pyridoxine
1 mgvs0.8 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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54%16.2μg
Vitamin B7
NA
Biotin
16.2 μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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34.8%139μg
Vitamin B9
45%180μg
Folates and Folic Acid
139 μgvs180 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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48%43mg
Vitamin C
76%68.6mg
Ascorbic acid
43 mgvs68.6 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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32%4.83mg
Vitamin E
1.14%0.17mg
Tocopherols and Tocotrienols
4.83 mgvs0.17 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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80.5%97μg
Vitamin K
2.86%3.43μg
Phytomenadione or phylloquinone
97 μgvs3.43 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Carrotsvs Frozen Whole Onions
24%241mg
Calcium
31%309mg
241 mgvs309 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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36.6%0.33mg
Copper
47.6%0.43mg
0.33 mgvs0.43 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper
0.59%23.4μg
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
23.4 μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Vegetables rich in Fluoride
27.4%2.2mg
Iron
49.3%3.94mg
2.2 mgvs3.94 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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21%88mg
Magnesium
20.4%85.7mg
88 mgvs85.7 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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45.5%1.05mg
Manganese
46.6%1.07mg
1.05 mgvs1.07 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
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 .

Find Vegetables rich in Molybdenum
36.6%256mg
Phosphorus
28%197mg
256 mgvs197 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus
69%2341mg
Potassium
35.8%1217mg
2341 mgvs1217 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Vegetables rich in Potassium
1.33%0.73μg
Selenium
6.23%3.43μg
0.73 μgvs3.43 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
33.7%505mg
Sodium
5.7%85.7mg
505 mgvs85.7 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium
16%1.76mg
Zinc
9.35%1.03mg
1.76 mgvs1.03 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Vegetables rich in Zinc
17.5%646g
Water
21%773g
646 gvs773 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Carrots vs Frozen Whole Onions:
Comparing minerals per 300 calories for Carrots vs Frozen Whole Onions:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

CarrotsVS Boiled CarrotsFrozen Whole OnionsVS Boiled CarrotsCarrotsVS Cooked Frozen OnionsFrozen Whole OnionsVS Cooked Frozen Onions
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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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