Comparing Nutrients in 500 calories Cooked Frozen Onions with SaltVS Boiled Carrots

Weight per 500 calories

Cooked Frozen Onions with Salt

1923g

Boiled Carrots

1429g

Boiled and Drained Carrots have 1.3 times more energy per unit of mass than Boiled Frozen Onions, drained with Salt, which is low in comparison to other foods. Cooked Frozen Onions with Salt having very low energy density.

Which food has more nutrients per 500 calories - Cooked Frozen Onions with Salt or Boiled Carrots?

Macros Ratio

Protein Fat Carbs

Cooked Frozen Onions with Salt

10%

88%

Boiled Carrots

88%

500 kcal ▼

Macro Nutrients

Cooked Frozen Onions with Saltvs Boiled Carrots

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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0.99%0.96g

Fat

2.65%2.57g

0.96 gvs2.57 g

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

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0.54%0.17g

Saturated Fat

1.34%0.43g

0.17 gvs0.43 g

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

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1.2%0.019g

Omega 3

0.89%0.014g

0.019 gvs0.014 g

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

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2.15%0.37g

Omega 6

7.3%1.24g

0.37 gvs1.24 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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90%118g

Carbohydrate

90%117g

118 gvs117 g

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

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77%55.8g

Sugars

68%49.3g

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

55.8 gvs49.3 g

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

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Fructose

7.1%5.14g

≤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 gvs5.14 g

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

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Glucose

%5.7g

NA gvs5.7 g

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

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Sucrose

%38.6g

NA gvs38.6 g

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

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71%27g

Fiber

113%43g

27 gvs43 g

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

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24.4%13.7g

Protein

19.4%11g

13.7 gvs11 g

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

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Vitamins

Cooked Frozen Onions with Saltvs Boiled Carrots

0%0μg

Vitamin A

1352%12171μg

RAE, retinol activity equivalents

0 μgvs12171 μg

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

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25.6%0.31mg

Vitamin B1

78.6%0.94mg

Thiamine

0.31 mgvs0.94 mg

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

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26.6%0.35mg

Vitamin B2

48.4%0.63mg

Riboflavin

0.35 mgvs0.63 mg

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

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16%2.54mg

Vitamin B3

57.6%9.2mg

Niacin, nicotinic acid, niacinamide

2.54 mgvs9.2 mg

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

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30%1.5mg

Vitamin B5

66.3%3.3mg

Pantothenic acid

1.5 mgvs3.3 mg

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

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104%1.35mg

Vitamin B6

168%2.2mg

Pyridoxine

1.35 mgvs2.2 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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62.5%250μg

Vitamin B9

50%200μg

Folates and Folic Acid

250 μgvs200 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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109%98mg

Vitamin C

57%51.4mg

Ascorbic acid

98 mgvs51.4 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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1.3%0.19mg

Vitamin E

98%14.7mg

Tocopherols and Tocotrienols

0.19 mgvs14.7 mg

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

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4.8%5.77μg

Vitamin K

163%196μg

Phytomenadione or phylloquinone

5.77 μgvs196 μg

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

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Minerals

Cooked Frozen Onions with Saltvs Boiled Carrots

52%519mg

Calcium

43%429mg

519 mgvs429 mg

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

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51.3%0.46mg

Copper

27%0.24mg

0.46 mgvs0.24 mg

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

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Fluoride

17%679μg

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

NA μgvs679 μg

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

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81.7%6.54mg

Iron

60.7%4.86mg

6.54 mgvs4.86 mg

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

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36.6%154mg

Magnesium

34%143mg

154 mgvs143 mg

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

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33.4%0.77mg

Manganese

96%2.2mg

0.77 mgvs2.2 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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5.5%38.5mg

Phosphorus

61.2%429mg

38.5 mgvs429 mg

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

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57%1942mg

Potassium

99%3357mg

1942 mgvs3357 mg

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

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14%7.7μg

Selenium

18%10μg

7.7 μgvs10 μg

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

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313%4692mg

Sodium

55.2%829mg

4692 mgvs829 mg

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

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15.7%1.73mg

Zinc

26%2.86mg

1.73 mgvs2.86 mg

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

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48%1774g

Water

35%1288g

1774 gvs1288 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 Cooked Frozen Onions with Salt vs Boiled Carrots:

Boiled Frozen Onions, drained with Salt have 1.3 times more Vitamin B9 and 1.9 times more Vitamin C than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain more Vitamin A, 3.1 times more Vitamin B1, 1.8 times more Vitamin B2, 3.6 times more Vitamin B3, 2.2 times more Vitamin B5, 1.6 times more Vitamin B6, 76.5 times more Vitamin E and 33.9 times more Vitamin K than Boiled Frozen Onions, drained with Salt.
Both Boiled Frozen Onions, drained with Salt as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cooked Frozen Onions with Salt vs Boiled Carrots:

Boiled Frozen Onions, drained with Salt have 1.2 times more Calcium, 1.9 times more Copper, 1.3 times more Iron, 5.7 times more Sodium and 1.4 times more Water than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain 2.9 times more Manganese, 11.1 times more Phosphorus, 1.7 times more Potassium, 1.3 times more Selenium and 1.7 times more Zinc than Boiled Frozen Onions, drained with Salt.
Both Boiled Frozen Onions, drained with Salt and Boiled and Drained Carrots have similar amounts of Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Boiled Frozen Onions, drained with Salt have 1.3 times more Protein than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain 3.4 times more Omega 6 and 1.6 times more Fiber than Boiled Frozen Onions, drained with Salt.
Both Boiled Frozen Onions, drained with Salt and Boiled and Drained Carrots have similar amounts of Energy, Carbohydrate and Sugars per 500 kcal.
Both Boiled Frozen Onions, drained with Salt as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Cooked Frozen Onions with SaltVS Boiled Parsnips with SaltBoiled CarrotsVS Boiled Parsnips with SaltCooked Frozen Onions with SaltVS Canned Carrots with Liquids and SaltBoiled CarrotsVS Canned Carrots with Liquids and Salt

Compare Foods

Comparing Nutrients in 500 calories Cooked Frozen Onions with SaltVS Boiled Carrots

Weight per 500 calories

Which food has more nutrients per 500 calories - Cooked Frozen Onions with Salt or Boiled Carrots?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: