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Comparing Nutrients in 500 calories Cooked Frozen OnionsVS Welsh Onions

Weight per 500 calories

Cooked Frozen Onions
1786g
Welsh Onions
1471g

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

Which food has more nutrients per 500 calories - Cooked Frozen Onions or Welsh Onions?

Macros Ratio

Protein Fat Carbs

Cooked Frozen Onions
9%
1%
90%
Welsh Onions
20%
10%
70%
500 kcal ▼

Macro Nutrients

Cooked Frozen Onionsvs Welsh Onions
17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy
0.92%0.89g
Fat
6.06%5.9g
0.89 gvs5.9 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Vegetables rich in Fat
0.5%0.16g
Saturated Fat
3.08%0.99g
0.16 gvs0.99 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.1%0.018g
Omega 3
7.35%0.12g
0.018 gvs0.12 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2%0.34g
Omega 6
13%2.18g
0.34 gvs2.18 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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92%120g
Carbohydrate
73.5%96g
120 gvs96 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
71.4%51.8g
Sugars
44.2%32g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
51.8 gvs32 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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

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

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

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65.8%25g
Fiber
93%35.3g
25 gvs35.3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
22.6%12.7g
Protein
50%28g
12.7 gvs28 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Cooked Frozen Onionsvs Welsh Onions
0%0μg
Vitamin A
NA
RAE, retinol activity equivalents
0 μgvsNA μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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24%0.29mg
Vitamin B1
61.3%0.74mg
Thiamine
0.29 mgvs0.74 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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24.7%0.32mg
Vitamin B2
102%1.32mg
Riboflavin
0.32 mgvs1.32 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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14.7%2.36mg
Vitamin B3
36.8%5.9mg
Niacin, nicotinic acid, niacinamide
2.36 mgvs5.9 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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28%1.4mg
Vitamin B5
49.7%2.5mg
Pantothenic acid
1.4 mgvs2.5 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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96%1.25mg
Vitamin B6
81.4%1.06mg
Pyridoxine
1.25 mgvs1.06 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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58%232μg
Vitamin B9
59%235μg
Folates and Folic Acid
232 μgvs235 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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101%91mg
Vitamin C
441%397mg
Ascorbic acid
91 mgvs397 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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1.2%0.18mg
Vitamin E
50%7.5mg
Tocopherols and Tocotrienols
0.18 mgvs7.5 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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4.46%5.36μg
Vitamin K
2370%2844μg
Phytomenadione or phylloquinone
5.36 μgvs2844 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cooked Frozen Onionsvs Welsh Onions
48.2%482mg
Calcium
26.5%265mg
482 mgvs265 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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47.6%0.43mg
Copper
114%1.03mg
0.43 mgvs1.03 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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76%6.07mg
Iron
224%18mg
6.07 mgvs18 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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34%143mg
Magnesium
80.5%338mg
143 mgvs338 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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31%0.71mg
Manganese
87.6%2mg
0.71 mgvs2 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
5.1%35.7mg
Phosphorus
103%721mg
35.7 mgvs721 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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53%1804mg
Potassium
92%3118mg
1804 mgvs3118 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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13%7.14μg
Selenium
16%8.82μg
7.14 μgvs8.82 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
9.52%143mg
Sodium
16.7%250mg
143 mgvs250 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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14.6%1.6mg
Zinc
69.5%7.65mg
1.6 mgvs7.65 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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44.5%1647g
Water
36%1331g
1647 gvs1331 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 vs Welsh Onions:
Comparing minerals per 500 calories for Cooked Frozen Onions vs Welsh Onions:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal:

Cooked Frozen OnionsVS Spring Or Scallions OnionsWelsh OnionsVS Spring Or Scallions OnionsCooked Frozen OnionsVS Sweet OnionsWelsh OnionsVS Sweet 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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