Comparing Nutrients in 300 calories Boiled Onions VS Frozen Chopped Onions

Weight per 300 calories

• Boiled Onions: 682g
• Frozen Chopped Onions: 1035g

Boiled Onions have 1.5 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.

Discover which food has more nutrients per 300 calories - Boiled Onions or Frozen Chopped Onions?

Macros Ratio

	Protein	Fat	Carbs
Boiled Onions	11%	4%	85%
Frozen Chopped Onions	10%	3%	87%

Macro Nutrients

	Boiled Onions	Frozen Chopped Onions	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.34% 1.3g	1.07% 1.03g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	1.3% 0.021g	1.6g per day for Men 19-50 years
Omega 6	2.8% 0.48g	2.25% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.2% 69.2g	54.3% 70.6g	130g per day for Men 19-50 years
Sugars	44.5% 32.3g	NA	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	13.5% 9.8g	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	% 15g	NA	g per day for Men 19-50 years
Sucrose	% 7.5g	NA	g per day for Men 19-50 years
Fiber	25% 9.55g	49% 18.6g	38g per day for Men 19-50 years
Protein	16.6% 9.27g	14.6% 8.17g	56g per day for Men 19-50 years

Vitamins

	Boiled Onions	Frozen Chopped Onions	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.3% 20.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.03% 1.13mg	9.76% 1.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.4% 0.77mg	21% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.7% 0.88mg	59.7% 0.78mg	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	25.6% 102μg	44% 176μg	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	39.4% 35.5mg	38% 34mg	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	0.91% 0.14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.84% 3.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Onions	Frozen Chopped Onions	Recommended Dietary Allowance
Calcium	15% 150mg	17.6% 176mg	1000mg per day for Men 19-50 years
Copper	50.8% 0.46mg	22% 0.2mg	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	20.5% 1.64mg	42.7% 3.4mg	8mg per day for Men 19-50 years
Magnesium	18% 75mg	17.2% 72.4mg	420mg per day for Men 19-50 years
Manganese	45.4% 1.04mg	33.3% 0.77mg	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	34% 239mg	32.5% 228mg	700mg per day for Men 19-50 years
Potassium	33.3% 1132mg	37.7% 1283mg	3400mg per day for Men 19-50 years
Selenium	7.44% 4.1μg	7.52% 4.14μg	55μg per day for Men 19-50 years
Sodium	1.36% 20.5mg	8.28% 124mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	6.6% 0.72mg	11mg per day for Men 19-50 years
Water	16% 599g	25.7% 952g	3700g per day for Men 19-50 years

Boiled Onions VS Frozen Chopped Onions Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Onions or Frozen Chopped Onions?

Lets compare vitamin content per 300 calories of Boiled Onions vs Frozen Chopped Onions:

• 300 kcal of Frozen Chopped Onions, Unprepared contain 1.8 times more Vitamin B2, 1.4 times more Vitamin B3, 1.4 times more Vitamin B5 and 1.7 times more Vitamin B9 than Boiled and Drained Onions.
• Both Boiled Onions and Frozen Chopped Onions provide similar amounts of Vitamin B1, Vitamin B6 and Vitamin C per 300 calories.
• Both Boiled and Drained Onions as well as Frozen Chopped Onions, Unprepared have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Onions vs Frozen Chopped Onions:

• 300 calories of Boiled Onions have 2.3 times more Copper, 1.4 times more Manganese and 2 times more Zinc than Frozen Chopped Onions.
• While 300 kcal of Frozen Chopped Onions, Unprepared contain 2.1 times more Iron, 6.1 times more Sodium and 1.6 times more Water than Boiled and Drained Onions.
• Both Boiled Onions and Frozen Chopped Onions contain similar levels of Calcium, Magnesium, Phosphorus, Potassium and Selenium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Frozen Chopped Onions, Unprepared contain 2 times more Fiber than Boiled and Drained Onions.
• Both Boiled Onions and Frozen Chopped Onions offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• Both Boiled and Drained Onions as well as Frozen Chopped Onions, Unprepared provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.