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Comparing Nutrients in 100 calories OnionsVS Carrots

Weight per 100 calories

Onions
250g
Carrots
244g

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

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

Macros Ratio

Protein Fat Carbs

Onions
10%
2%
88%
Carrots
8%
5%
87%
100 kcal ▼

Macro Nutrients

Onionsvs 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
0.26%0.25g
Fat
0.6%0.59g
0.25 gvs0.59 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Vegetables rich in Fat
0.33%0.11g
Saturated Fat
0.24%0.078g
0.11 gvs0.078 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.63%0.01g
Omega 3
0.3%0.005g
0.01 gvs0.005 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.19%0.033g
Omega 6
1.43%0.24g
0.033 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%23.4g
Carbohydrate
18%23.4g
23.4 gvs23.4 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
14.6%10.6g
Sugars
16%11.6g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
10.6 gvs11.6 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Sugars
4.45%3.23g
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]
3.23 gvs1.34 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Fructose
%4.93g
Glucose
%1.44g
4.93 gvs1.44 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%2.48g
Sucrose
%8.76g
2.48 gvs8.76 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Sucrose
11%4.25g
Fiber
18%6.83g
4.25 gvs6.83 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
4.9%2.75g
Protein
4.05%2.27g
2.75 gvs2.27 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Onionsvs Carrots
0%0μg
Vitamin A
226%2037μg
RAE, retinol activity equivalents
0 μgvs2037 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A
9.6%0.12mg
Vitamin B1
13.4%0.16mg
Thiamine
0.12 mgvs0.16 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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5.2%0.068mg
Vitamin B2
11%0.14mg
Riboflavin
0.068 mgvs0.14 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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1.8%0.29mg
Vitamin B3
15%2.4mg
Niacin, nicotinic acid, niacinamide
0.29 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
6.15%0.31mg
Vitamin B5
13.3%0.67mg
Pantothenic acid
0.31 mgvs0.67 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
23%0.3mg
Vitamin B6
26%0.34mg
Pyridoxine
0.3 mgvs0.34 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B6
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%47.5μg
Vitamin B9
11.6%46.3μg
Folates and Folic Acid
47.5 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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20.6%18.5mg
Vitamin C
16%14.4mg
Ascorbic acid
18.5 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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0.33%0.05mg
Vitamin E
10.7%1.6mg
Tocopherols and Tocotrienols
0.05 mgvs1.6 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.83%1μg
Vitamin K
27%32μg
Phytomenadione or phylloquinone
1 μgvs32 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Onionsvs Carrots
5.75%57.5mg
Calcium
8.05%80.5mg
57.5 mgvs80.5 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Vegetables rich in Calcium
11%0.098mg
Copper
12%0.11mg
0.098 mgvs0.11 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper
0.069%2.75μg
Fluoride
0.2%7.8μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
2.75 μgvs7.8 μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Vegetables rich in Fluoride
6.56%0.53mg
Iron
9.15%0.73mg
0.53 mgvs0.73 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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5.95%25mg
Magnesium
6.97%29.3mg
25 mgvs29.3 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Vegetables rich in Magnesium
14%0.32mg
Manganese
15%0.35mg
0.32 mgvs0.35 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
10.4%72.5mg
Phosphorus
12%85.4mg
72.5 mgvs85.4 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus
10.7%365mg
Potassium
23%780mg
365 mgvs780 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Vegetables rich in Potassium
2.27%1.25μg
Selenium
0.44%0.24μg
1.25 μgvs0.24 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
0.67%10mg
Sodium
11.2%168mg
10 mgvs168 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium
3.86%0.43mg
Zinc
5.32%0.59mg
0.43 mgvs0.59 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Vegetables rich in Zinc
6.02%223g
Water
5.82%215g
223 gvs215 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Vegetables rich in Water
Lets compare vitamin content per 100 calories of Onions vs Carrots:
Comparing minerals per 100 calories for Onions vs Carrots:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal:

OnionsVS Boiled OnionsCarrotsVS Boiled OnionsOnionsVS 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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