Comparing Nutrients in 300 calories Cooked Chopped Frozen OnionsVS Frozen Whole Onions

Weight per 300 calories

Cooked Chopped Frozen Onions

1071g

Frozen Whole Onions

857g

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

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

Macros Ratio

Protein Fat Carbs

Cooked Chopped Frozen Onions

10%

87%

Frozen Whole Onions

90%

300 kcal ▼

Macro Nutrients

Cooked Chopped Frozen Onionsvs 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 .

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1.1%1.07g

Fat

0.53%0.51g

1.07 gvs0.51 g

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

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0.54%0.17g

Saturated Fat

0.29%0.094g

0.17 gvs0.094 g

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

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1.34%0.021g

Omega 3

0.54%0.009g

0.021 gvs0.009 g

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

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2.27%0.39g

Omega 6

1.2%0.21g

0.39 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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54.3%70.6g

Carbohydrate

55.7%72.4g

70.6 gvs72.4 g

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

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43%31g

Sugars

45%32.7g

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

31 gvs32.7 g

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

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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]

NA gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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50.8%19.3g

Fiber

38.3%14.6g

19.3 gvs14.6 g

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

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14.7%8.25g

Protein

13.6%7.63g

8.25 gvs7.63 g

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

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Vitamins

Cooked Chopped Frozen Onionsvs Frozen Whole Onions

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

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

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20.5%0.25mg

Vitamin B1

18.6%0.22mg

Thiamine

0.25 mgvs0.22 mg

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

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20.6%0.27mg

Vitamin B2

16%0.21mg

Riboflavin

0.27 mgvs0.21 mg

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

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9.3%1.5mg

Vitamin B3

9.38%1.5mg

Niacin, nicotinic acid, niacinamide

1.5 mgvs1.5 mg

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

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21.2%1.06mg

Vitamin B5

17%0.85mg

Pantothenic acid

1.06 mgvs0.85 mg

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

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57%0.74mg

Vitamin B6

61.3%0.8mg

Pyridoxine

0.74 mgvs0.8 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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35%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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31%28mg

Vitamin C

76%68.6mg

Ascorbic acid

28 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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0.71%0.11mg

Vitamin E

1.14%0.17mg

Tocopherols and Tocotrienols

0.11 mgvs0.17 mg

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

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2.68%3.2μg

Vitamin K

2.86%3.43μg

Phytomenadione or phylloquinone

3.2 μgvs3.43 μg

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

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Minerals

Cooked Chopped Frozen Onionsvs Frozen Whole Onions

17%171mg

Calcium

31%309mg

171 mgvs309 mg

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

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22.6%0.2mg

Copper

47.6%0.43mg

0.2 mgvs0.43 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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40%3.2mg

Iron

49.3%3.94mg

3.2 mgvs3.94 mg

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

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15.3%64.3mg

Magnesium

20.4%85.7mg

64.3 mgvs85.7 mg

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

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33%0.76mg

Manganese

46.6%1.07mg

0.76 mgvs1.07 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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29%204mg

Phosphorus

28%197mg

204 mgvs197 mg

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

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34%1157mg

Potassium

35.8%1217mg

1157 mgvs1217 mg

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

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7.8%4.3μg

Selenium

6.23%3.43μg

4.3 μgvs3.43 μg

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

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8.57%129mg

Sodium

5.7%85.7mg

129 mgvs85.7 mg

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

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6.8%0.75mg

Zinc

9.35%1.03mg

0.75 mgvs1.03 mg

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

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26.7%988g

Water

21%773g

988 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 Cooked Chopped Frozen Onions vs Frozen Whole Onions:

Boiled Chopped Frozen Onions have 1.3 times more Vitamin B2 and 1.3 times more Vitamin B5 than Frozen Whole Onions, Unprepared.
While Frozen Whole Onions, Unprepared contain 1.3 times more Vitamin B9 and 2.5 times more Vitamin C than Boiled Chopped Frozen Onions.
Both Boiled Chopped Frozen Onions and Frozen Whole Onions, Unprepared have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B6 per 300 kcal.
Both Boiled Chopped Frozen Onions as well as Frozen Whole Onions, Unprepared have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Cooked Chopped Frozen Onions vs Frozen Whole Onions:

Boiled Chopped Frozen Onions have 1.3 times more Selenium, 1.5 times more Sodium and 1.3 times more Water than Frozen Whole Onions, Unprepared.
While Frozen Whole Onions, Unprepared contain 1.8 times more Calcium, 2.1 times more Copper, 1.3 times more Magnesium, 1.4 times more Manganese and 1.4 times more Zinc than Boiled Chopped Frozen Onions.
Both Boiled Chopped Frozen Onions and Frozen Whole Onions, Unprepared have similar amounts of Iron, Phosphorus and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Boiled Chopped Frozen Onions have 1.3 times more Fiber than Frozen Whole Onions, Unprepared.
Both Boiled Chopped Frozen Onions and Frozen Whole Onions, Unprepared have similar amounts of Energy, Carbohydrate, Sugars and Protein per 300 kcal.
Both Boiled Chopped Frozen Onions as well as Frozen Whole Onions, Unprepared have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Cooked Chopped Frozen OnionsVS Cooked Frozen OnionsFrozen Whole OnionsVS Cooked Frozen Onions

Compare Foods

Comparing Nutrients in 300 calories Cooked Chopped Frozen OnionsVS Frozen Whole Onions

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: