Comparing Nutrients in 100 calories Cooked Frozen Onions VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Weight per 100 calories

• Cooked Frozen Onions: 357g
• Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt: 62g

Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 5.8 times more energy per unit of mass than Boiled and Drained Frozen Onions, which is above average in comparison to other foods. Cooked Frozen Onions having very low energy density.

Which food has more nutrients per 100 calories - Cooked Frozen Onions or Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Onions	9%	1%	90%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Cooked Frozen Onions	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.032g	2.1% 0.67g	32g per day for Men 19-50 years
Omega 3	0.22% 0.004g	0.7% 0.011g	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.068g	1.03% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.4% 24g	13% 17g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	0.25% 0.18g	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	0% 0g	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	% 0.075g	g per day for Men 19-50 years
Sucrose	NA	% 0.11g	g per day for Men 19-50 years
Fiber	13% 5g	3.76% 1.43g	38g per day for Men 19-50 years
Protein	4.53% 2.54g	2.8% 1.56g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Onions	Oven-heated Frozen Crinkle Cut French Fried Potatoes 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	4.76% 0.057mg	6.3% 0.076mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.95% 0.064mg	1.5% 0.019mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.95% 0.47mg	8.3% 1.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.57% 0.28mg	6.1% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	8.2% 0.11mg	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	11.6% 46.4μg	3.4% 13.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	20.2% 18.2mg	8.14% 7.33mg	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	0.24% 0.036mg	0.41% 0.062mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.89% 1.07μg	1.2% 1.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Onions	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	9.64% 96mg	0.81% 8.07mg	1000mg per day for Men 19-50 years
Copper	9.52% 0.086mg	10% 0.09mg	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	15% 1.2mg	5.82% 0.47mg	8mg per day for Men 19-50 years
Magnesium	6.8% 28.6mg	4.14% 17.4mg	420mg per day for Men 19-50 years
Manganese	6.2% 0.14mg	5.9% 0.14mg	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	1.02% 7.14mg	8.6% 60.2mg	700mg per day for Men 19-50 years
Potassium	10.6% 361mg	8.6% 293mg	3400mg per day for Men 19-50 years
Selenium	2.6% 1.43μg	0.11% 0.062μg	55μg per day for Men 19-50 years
Sodium	1.9% 28.6mg	16% 243mg	1500mg per day for Men 19-50 years
Zinc	2.92% 0.32mg	2.26% 0.25mg	11mg per day for Men 19-50 years
Water	8.9% 329g	1.06% 39g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cooked Frozen Onions vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Boiled and Drained Frozen Onions have 3.3 times more Vitamin B2, 2.3 times more Vitamin B6, 3.4 times more Vitamin B9 and 2.5 times more Vitamin C than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.3 times more Vitamin B1, 2.8 times more Vitamin B3 and 1.3 times more Vitamin K than Boiled and Drained Frozen Onions.
• Both Boiled and Drained Frozen Onions and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B5 per 100 kcal.
• Both Boiled and Drained Frozen Onions as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 100 kcal.

Comparing minerals per 100 calories for Cooked Frozen Onions vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Boiled and Drained Frozen Onions have 11.9 times more Calcium, 2.6 times more Iron, 1.6 times more Magnesium, 1.2 times more Potassium, 23 times more Selenium, 1.3 times more Zinc and 8.4 times more Water than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 8.4 times more Phosphorus and 8.5 times more Sodium than Boiled and Drained Frozen Onions.
• Both Boiled and Drained Frozen Onions and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Copper and Manganese per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Boiled and Drained Frozen Onions have 1.4 times more Carbohydrate, 57.5 times more Sugars, 3.5 times more Fiber and 1.6 times more Protein than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 17.8 times more Fat, 20.9 times more Saturated Fat and 2.6 times more Omega 6 than Boiled and Drained Frozen Onions.
• Both Boiled and Drained Frozen Onions and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Energy per 100 kcal.
• Both Boiled and Drained Frozen Onions as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.