Comparing Nutrients in 300 calories Boiled Onions VS Onions

Weight per 300 calories

• Boiled Onions: 682g
• Onions: 750g

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

Which food has more nutrients per 300 calories - Boiled Onions or Onions?

Macros Ratio

	Protein	Fat	Carbs
Boiled Onions	11%	4%	85%
Onions	10%	2%	88%

Macro Nutrients

	Boiled Onions	Onions	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.34% 1.3g	0.77% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	0.98% 0.32g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	2.8% 0.48g	0.57% 0.098g	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% 70g	130g per day for Men 19-50 years
Sugars	44.5% 32.3g	44% 32g	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	13.3% 9.68g	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	% 14.8g	g per day for Men 19-50 years
Sucrose	% 7.5g	% 7.43g	g per day for Men 19-50 years
Fiber	25% 9.55g	33.6% 12.8g	38g per day for Men 19-50 years
Protein	16.6% 9.27g	14.7% 8.25g	56g per day for Men 19-50 years

Vitamins

	Boiled Onions	Onions	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.03% 1.13mg	5.44% 0.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.4% 0.77mg	18.5% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.7% 0.88mg	69.2% 0.9mg	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	35.6% 143μg	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	61.7% 55.5mg	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	1% 0.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.84% 3.4μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Onions	Onions	Recommended Dietary Allowance
Calcium	15% 150mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	50.8% 0.46mg	32.5% 0.29mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.21% 8.25μg	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	19.7% 1.58mg	8mg per day for Men 19-50 years
Magnesium	18% 75mg	18% 75mg	420mg per day for Men 19-50 years
Manganese	45.4% 1.04mg	42% 0.97mg	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	31% 218mg	700mg per day for Men 19-50 years
Potassium	33.3% 1132mg	32.2% 1095mg	3400mg per day for Men 19-50 years
Selenium	7.44% 4.1μg	6.8% 3.75μg	55μg per day for Men 19-50 years
Sodium	1.36% 20.5mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	11.6% 1.28mg	11mg per day for Men 19-50 years
Water	16% 599g	18% 668g	3700g per day for Men 19-50 years

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

• Boiled and Drained Onions have 1.3 times more Vitamin B3 than Raw Onions.
• While Raw Onions contain 1.3 times more Vitamin B2, 1.4 times more Vitamin B9 and 1.6 times more Vitamin C than Boiled and Drained Onions.
• Both Boiled and Drained Onions and Raw Onions have similar amounts of Vitamin B1, Vitamin B5 and Vitamin B6 per 300 kcal.
• Both Boiled and Drained Onions as well as Raw Onions have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Boiled Onions vs Onions:

• Boiled and Drained Onions have 1.6 times more Copper than Raw Onions.
• Both Boiled and Drained Onions and Raw Onions have similar amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Zinc and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Onions contain 1.3 times more Fiber than Boiled and Drained Onions.
• Both Boiled and Drained Onions and Raw Onions have similar amounts of Energy, Carbohydrate, Sugars, Fructose and Protein per 300 kcal.
• Both Boiled and Drained Onions as well as Raw Onions have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.