Comparing Nutrients in 100 calories Cooked Frozen Chopped Onions with Salt VS Cooked Frozen Onions with Salt

Weight per 100 calories

• Cooked Frozen Chopped Onions with Salt: 385g
• Cooked Frozen Onions with Salt: 385g

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

Discover which food has more nutrients per 100 calories - Cooked Frozen Chopped Onions with Salt or Cooked Frozen Onions with Salt?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Chopped Onions with Salt	11%	3%	86%
Cooked Frozen Onions with Salt	10%	2%	88%

Macro Nutrients

	Cooked Frozen Chopped Onions with Salt	Cooked Frozen Onions with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.4% 0.38g	0.2% 0.19g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	0.48% 0.008g	0.24% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.81% 0.14g	0.43% 0.073g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.8% 23g	18% 23.5g	130g per day for Men 19-50 years
Sugars	15.4% 11g	15.4% 11g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	17.2% 6.54g	14% 5.4g	38g per day for Men 19-50 years
Protein	5.3% 2.96g	4.88% 2.73g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Chopped Onions with Salt	Cooked Frozen Onions with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.37% 0.088mg	5.13% 0.062mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.4% 0.096mg	5.33% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.34% 0.53mg	3.17% 0.51mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.6% 0.38mg	6% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.4% 0.27mg	20.7% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12.5% 50μg	12.5% 50μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	11% 10mg	21.8% 19.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.26% 0.038mg	0.26% 0.038mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.96% 1.15μg	0.96% 1.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Chopped Onions with Salt	Cooked Frozen Onions with Salt	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	10.4% 104mg	1000mg per day for Men 19-50 years
Copper	8.1% 0.073mg	10.3% 0.092mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	14.4% 1.15mg	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	5.5% 23mg	7.33% 30.8mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	6.7% 0.15mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	10.4% 73mg	1.1% 7.7mg	700mg per day for Men 19-50 years
Potassium	12.2% 415mg	11.4% 388mg	3400mg per day for Men 19-50 years
Selenium	2.8% 1.54μg	2.8% 1.54μg	55μg per day for Men 19-50 years
Sodium	63.6% 954mg	62.6% 938mg	1500mg per day for Men 19-50 years
Zinc	2.45% 0.27mg	3.15% 0.35mg	11mg per day for Men 19-50 years
Water	9.6% 355g	9.6% 355g	3700g per day for Men 19-50 years

Cooked Frozen Chopped Onions With Salt VS Cooked Frozen Onions With Salt Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cooked Frozen Chopped Onions with Salt or Cooked Frozen Onions with Salt?

Lets compare vitamin content per 100 calories of Cooked Frozen Chopped Onions with Salt vs Cooked Frozen Onions with Salt:

• 100 calories of Cooked Frozen Chopped Onions with Salt have 1.4 times more Vitamin B1, 1.4 times more Vitamin B2 and 1.3 times more Vitamin B5 than Cooked Frozen Onions with Salt.
• While 100 kcal of Boiled Frozen Onions, drained with Salt contain 2 times more Vitamin C than Boiled Chopped Frozen Onions, drained with Salt.
• Both Cooked Frozen Chopped Onions with Salt and Cooked Frozen Onions with Salt provide similar amounts of Vitamin B3, Vitamin B6 and Vitamin B9 per 100 calories.
• Both Boiled Chopped Frozen Onions, drained with Salt as well as Boiled Frozen Onions, drained with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Cooked Frozen Chopped Onions with Salt vs Cooked Frozen Onions with Salt:

• 100 calories of Cooked Frozen Chopped Onions with Salt have 1.8 times more Manganese and 9.5 times more Phosphorus than Cooked Frozen Onions with Salt.
• While 100 kcal of Boiled Frozen Onions, drained with Salt contain 1.7 times more Calcium, 1.3 times more Copper, 1.3 times more Magnesium and 1.3 times more Zinc than Boiled Chopped Frozen Onions, drained with Salt.
• Both Cooked Frozen Chopped Onions with Salt and Cooked Frozen Onions with Salt contain similar levels of Iron, Potassium, Selenium, Sodium and Water per 100 calories.
• 100 calories of Cooked Frozen Onions with Salt lack sufficient amounts of Phosphorus

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cooked Frozen Chopped Onions with Salt have 1.2 times more Fiber than Cooked Frozen Onions with Salt.
• Both Cooked Frozen Chopped Onions with Salt and Cooked Frozen Onions with Salt offer comparable quantities of Energy, Carbohydrate, Sugars and Protein per 100 calories.
• Both Boiled Chopped Frozen Onions, drained with Salt as well as Boiled Frozen Onions, drained with Salt provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.