Comparing Nutrients in 300 calories Cooked Frozen Chopped Onions with Salt VS Boiled Onions with Salt

Weight per 300 calories

• Cooked Frozen Chopped Onions with Salt: 1154g
• Boiled Onions with Salt: 714g

Boiled and Drained Onions with Salt have 1.6 times more energy per unit of mass than Boiled Chopped Frozen Onions, drained with Salt, which is low in comparison to other foods. Cooked Frozen Chopped Onions with Salt having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Chopped Onions with Salt	11%	3%	86%
Boiled Onions with Salt	12%	4%	84%

Macro Nutrients

	Cooked Frozen Chopped Onions with Salt	Boiled Onions with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.18g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	1.44% 0.023g	1.8% 0.029g	1.6g per day for Men 19-50 years
Omega 6	2.44% 0.42g	2.94% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.3% 69.2g	52.5% 68.3g	130g per day for Men 19-50 years
Sugars	46% 33.5g	46.6% 33.8g	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	51.6% 19.6g	26.3% 10g	38g per day for Men 19-50 years
Protein	16% 8.9g	17.3% 9.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Chopped Onions with Salt	Boiled 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	22% 0.27mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	12.6% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	7.37% 1.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.14mg	16% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.2% 0.8mg	71% 0.92mg	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	37.5% 150μg	26.8% 107μg	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	33.3% 30mg	41.3% 37mg	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	0.77% 0.12mg	0.95% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.9% 3.46μg	2.98% 3.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Chopped Onions with Salt	Boiled Onions with Salt	Recommended Dietary Allowance
Calcium	18.5% 185mg	15.7% 157mg	1000mg per day for Men 19-50 years
Copper	24.4% 0.22mg	53% 0.48mg	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	43.3% 3.46mg	21.4% 1.7mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.2mg	18.7% 78.6mg	420mg per day for Men 19-50 years
Manganese	35.6% 0.82mg	47.5% 1.1mg	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	31.3% 219mg	35.7% 250mg	700mg per day for Men 19-50 years
Potassium	36.7% 1246mg	35% 1186mg	3400mg per day for Men 19-50 years
Selenium	8.4% 4.6μg	7.8% 4.3μg	55μg per day for Men 19-50 years
Sodium	191% 2862mg	114% 1707mg	1500mg per day for Men 19-50 years
Zinc	7.34% 0.81mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	28.8% 1064g	17% 628g	3700g per day for Men 19-50 years

Cooked Frozen Chopped Onions With Salt VS Boiled Onions With Salt Nutrients Per 300 Kcal

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

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

• 300 calories of Cooked Frozen Chopped Onions with Salt have 1.8 times more Vitamin B2, 1.4 times more Vitamin B3, 1.4 times more Vitamin B5 and 1.4 times more Vitamin B9 than Boiled Onions with Salt.
• Both Cooked Frozen Chopped Onions with Salt and Boiled Onions with Salt provide similar amounts of Vitamin B1, Vitamin B6 and Vitamin C per 300 calories.
• Both Boiled Chopped Frozen Onions, drained with Salt as well as Boiled and Drained Onions with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 300 calories.

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

• 300 calories of Cooked Frozen Chopped Onions with Salt have 2 times more Iron, 1.7 times more Sodium and 1.7 times more Water than Boiled Onions with Salt.
• While 300 kcal of Boiled and Drained Onions with Salt contain 2.2 times more Copper, 1.3 times more Manganese and 1.9 times more Zinc than Boiled Chopped Frozen Onions, drained with Salt.
• Both Cooked Frozen Chopped Onions with Salt and Boiled Onions with Salt contain similar levels of Calcium, Magnesium, Phosphorus, Potassium and Selenium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Frozen Chopped Onions with Salt have 2 times more Fiber than Boiled Onions with Salt.
• Both Cooked Frozen Chopped Onions with Salt and Boiled Onions with Salt offer comparable quantities of Energy, Carbohydrate, Sugars and Protein per 300 calories.
• Both Boiled Chopped Frozen Onions, drained with Salt as well as Boiled and Drained Onions with Salt provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.