Comparing Nutrients in 500 calories OrangesVS Frozen Chopped Onions

Weight per 500 calories

Oranges

1064g

Frozen Chopped Onions

1724g

Oranges have 1.6 times more energy per 100g than Frozen Chopped Onions. It has low energy density when compared to other foods. Frozen Chopped Onions, Unprepared having very low energy density.

Which food has more nutrients per 500 calories - Oranges or Frozen Chopped Onions?

Macros Ratio

Protein Fat Carbs

Oranges

91%

Frozen Chopped Onions

10%

87%

500 kcal ▼

Macro Nutrients

Orangesvs Frozen Chopped 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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1.3%1.28g

Fat

1.78%1.72g

1.28 gvs1.72 g

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

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0.5%0.16g

Saturated Fat

0.92%0.29g

0.16 gvs0.29 g

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

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4.65%0.074g

Omega 3

2.16%0.034g

0.074 gvs0.034 g

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

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1.13%0.19g

Omega 6

3.75%0.64g

0.19 gvs0.64 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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96%125g

Carbohydrate

90%118g

125 gvs118 g

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

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137%99g

Sugars

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

99 gvsNA 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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67%25.5g

Fiber

81.7%31g

25.5 gvs31 g

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

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18%10g

Protein

24.3%13.6g

10 gvs13.6 g

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

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Vitamins

Orangesvs Frozen Chopped Onions

13%117μg

Vitamin A

3.83%34.5μg

RAE, retinol activity equivalents

117 μgvs34.5 μg

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

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77%0.93mg

Vitamin B1

43%0.52mg

Thiamine

0.93 mgvs0.52 mg

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

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32.7%0.43mg

Vitamin B2

36%0.47mg

Riboflavin

0.43 mgvs0.47 mg

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

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18.8%3mg

Vitamin B3

16.3%2.6mg

Niacin, nicotinic acid, niacinamide

3 mgvs2.6 mg

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

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53%2.66mg

Vitamin B5

35%1.76mg

Pantothenic acid

2.66 mgvs1.76 mg

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

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49%0.64mg

Vitamin B6

99%1.3mg

Pyridoxine

0.64 mgvs1.3 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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79.8%319μg

Vitamin B9

73.3%293μg

Folates and Folic Acid

319 μgvs293 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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629%566mg

Vitamin C

63.2%57mg

Ascorbic acid

566 mgvs57 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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12.8%1.9mg

Vitamin E

Tocopherols and Tocotrienols

1.9 mgvsNA mg

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

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0%0μg

Vitamin K

Phytomenadione or phylloquinone

0 μgvsNA μg

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

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Minerals

Orangesvs Frozen Chopped Onions

42.6%426mg

Calcium

29.3%293mg

426 mgvs293 mg

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

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53%0.48mg

Copper

36.4%0.33mg

0.48 mgvs0.33 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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13.3%1.06mg

Iron

71%5.7mg

1.06 mgvs5.7 mg

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

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25.3%106mg

Magnesium

28.7%121mg

106 mgvs121 mg

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

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11.6%0.27mg

Manganese

55.5%1.28mg

0.27 mgvs1.28 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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21.3%149mg

Phosphorus

54%379mg

149 mgvs379 mg

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

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56.6%1926mg

Potassium

63%2138mg

1926 mgvs2138 mg

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

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9.67%5.3μg

Selenium

12.5%6.9μg

5.3 μgvs6.9 μg

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

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0%0mg

Sodium

13.8%207mg

0 mgvs207 mg

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

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6.77%0.74mg

Zinc

11%1.2mg

0.74 mgvs1.2 mg

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

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25%923g

Water

43%1586g

923 gvs1586 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 Oranges vs Frozen Chopped Onions:

Raw Oranges have 3.4 times more Vitamin A, 1.8 times more Vitamin B1, 1.5 times more Vitamin B5 and 9.9 times more Vitamin C than Frozen Chopped Onions, Unprepared.
While Frozen Chopped Onions, Unprepared contain 2 times more Vitamin B6 than Raw Oranges.
Both Raw Oranges and Frozen Chopped Onions, Unprepared have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B9 per 500 kcal.
Both Raw Oranges as well as Frozen Chopped Onions, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Oranges vs Frozen Chopped Onions:

Raw Oranges have 1.5 times more Calcium and 1.5 times more Copper than Frozen Chopped Onions, Unprepared.
While Frozen Chopped Onions, Unprepared contain 5.3 times more Iron, 4.8 times more Manganese, 2.5 times more Phosphorus, 1.3 times more Selenium, more Sodium, 1.6 times more Zinc and 1.7 times more Water than Raw Oranges.
Both Raw Oranges and Frozen Chopped Onions, Unprepared have similar amounts of Magnesium and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Frozen Chopped Onions, Unprepared contain 1.4 times more Protein than Raw Oranges.
Both Raw Oranges and Frozen Chopped Onions, Unprepared have similar amounts of Energy, Carbohydrate and Fiber per 500 kcal.
Both Raw Oranges as well as Frozen Chopped Onions, Unprepared have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

OrangesVS Valencia OrangesFrozen Chopped OnionsVS Valencia OrangesOrangesVS Cooked Chopped Frozen OnionsFrozen Chopped OnionsVS Cooked Chopped Frozen Onions

Compare Foods

Comparing Nutrients in 500 calories OrangesVS Frozen Chopped Onions

Weight per 500 calories

Which food has more nutrients per 500 calories - Oranges or Frozen Chopped Onions?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: