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Comparing Nutrients in 500 calories Boiled CarrotsVS Sweet Onions

Weight per 500 calories

Boiled Carrots
1429g
Sweet Onions
1563g

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

Which food has more nutrients per 500 calories - Boiled Carrots or Sweet Onions?

Macros Ratio

Protein Fat Carbs

Boiled Carrots
8%
4%
88%
Sweet Onions
9%
2%
89%
500 kcal ▼

Macro Nutrients

Boiled Carrotsvs Sweet Onions
17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.65%2.57g
Fat
1.3%1.25g
2.57 gvs1.25 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.34%0.43g
Saturated Fat
NA
0.43 gvsNA g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.89%0.014g
Omega 3
NA
0.014 gvsNA g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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7.3%1.24g
Omega 6
NA
1.24 gvsNA 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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90%117g
Carbohydrate
91%118g
117 gvs118 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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68%49.3g
Sugars
108%78.4g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
49.3 gvs78.4 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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7.1%5.14g
Fructose
43.5%31.6g
≤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]
5.14 gvs31.6 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%5.7g
Glucose
%35.3g
5.7 gvs35.3 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%38.6g
Sucrose
%11.3g
38.6 gvs11.3 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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113%43g
Fiber
37%14g
43 gvs14 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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19.4%11g
Protein
22.3%12.5g
11 gvs12.5 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Boiled Carrotsvs Sweet Onions
1352%12171μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
12171 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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78.6%0.94mg
Vitamin B1
53.4%0.64mg
Thiamine
0.94 mgvs0.64 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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48.4%0.63mg
Vitamin B2
24%0.31mg
Riboflavin
0.63 mgvs0.31 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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57.6%9.2mg
Vitamin B3
13%2.08mg
Niacin, nicotinic acid, niacinamide
9.2 mgvs2.08 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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66.3%3.3mg
Vitamin B5
30.6%1.53mg
Pantothenic acid
3.3 mgvs1.53 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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168%2.2mg
Vitamin B6
156%2.03mg
Pyridoxine
2.2 mgvs2.03 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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

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50%200μg
Vitamin B9
90%359μg
Folates and Folic Acid
200 μgvs359 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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

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57%51.4mg
Vitamin C
83.3%75mg
Ascorbic acid
51.4 mgvs75 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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98%14.7mg
Vitamin E
2.1%0.31mg
Tocopherols and Tocotrienols
14.7 mgvs0.31 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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163%196μg
Vitamin K
3.9%4.7μg
Phytomenadione or phylloquinone
196 μgvs4.7 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Boiled Carrotsvs Sweet Onions
43%429mg
Calcium
31.3%313mg
429 mgvs313 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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27%0.24mg
Copper
97%0.88mg
0.24 mgvs0.88 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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17%679μg
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
679 μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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60.7%4.86mg
Iron
50.8%4.06mg
4.86 mgvs4.06 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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34%143mg
Magnesium
33.5%141mg
143 mgvs141 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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96%2.2mg
Manganese
51.6%1.2mg
2.2 mgvs1.2 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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61.2%429mg
Phosphorus
60.3%422mg
429 mgvs422 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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99%3357mg
Potassium
54.7%1859mg
3357 mgvs1859 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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18%10μg
Selenium
14.2%7.8μg
10 μgvs7.8 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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55.2%829mg
Sodium
8.33%125mg
829 mgvs125 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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26%2.86mg
Zinc
18.5%2.03mg
2.86 mgvs2.03 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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35%1288g
Water
38.5%1426g
1288 gvs1426 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Boiled Carrots vs Sweet Onions:
Comparing minerals per 500 calories for Boiled Carrots vs Sweet Onions:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal:

Boiled CarrotsVS Canned Carrots with Liquids and SaltSweet OnionsVS Canned Carrots with Liquids and SaltBoiled CarrotsVS Frozen Par Fried Breaded Onion RingsSweet OnionsVS Frozen Par Fried Breaded Onion Rings
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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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