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

Weight per 300 calories

• Cooked Frozen Chopped Onions with Salt: 1154g
• Valencia Oranges: 612g

Raw Valencia Oranges have 1.9 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 Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Chopped Onions with Salt	11%	3%	86%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Cooked Frozen Chopped Onions with Salt	Valencia Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	1.9% 1.84g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.18g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	1.44% 0.023g	6.12% 0.098g	1.6g per day for Men 19-50 years
Omega 6	2.44% 0.42g	1.6% 0.27g	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	56% 72.8g	130g per day for Men 19-50 years
Sugars	46% 33.5g	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	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	40.3% 15.3g	38g per day for Men 19-50 years
Protein	16% 8.9g	11.4% 6.37g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Chopped Onions with Salt	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.16% 73.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.27mg	44.4% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	19% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	10.5% 1.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.14mg	30.6% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.2% 0.8mg	29.7% 0.39mg	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	59.7% 239μg	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	330% 297mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.9% 3.46μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Chopped Onions with Salt	Valencia Oranges	Recommended Dietary Allowance
Calcium	18.5% 185mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	24.4% 0.22mg	25% 0.23mg	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	6.9% 0.55mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.2mg	14.6% 61.2mg	420mg per day for Men 19-50 years
Manganese	35.6% 0.82mg	6.12% 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	31.3% 219mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	36.7% 1246mg	32.2% 1096mg	3400mg per day for Men 19-50 years
Selenium	8.4% 4.6μg	NA	55μg per day for Men 19-50 years
Sodium	191% 2862mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	7.34% 0.81mg	3.34% 0.37mg	11mg per day for Men 19-50 years
Water	28.8% 1064g	14.3% 529g	3700g per day for Men 19-50 years

Cooked Frozen Chopped Onions With Salt VS Valencia Oranges Nutrients Per 300 Kcal

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

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

• 300 calories of Cooked Frozen Chopped Onions with Salt have 2.1 times more Vitamin B6 than Valencia Oranges.
• While 300 kcal of Raw Valencia Oranges contain more Vitamin A, 2 times more Vitamin B1, 1.3 times more Vitamin B5, 1.6 times more Vitamin B9 and 9.9 times more Vitamin C than Boiled Chopped Frozen Onions, drained with Salt.
• Both Cooked Frozen Chopped Onions with Salt and Valencia Oranges provide similar amounts of Vitamin B2 and Vitamin B3 per 300 calories.
• 300 calories of Cooked Frozen Chopped Onions with Salt have insufficient amounts of Vitamin A
• Both Boiled Chopped Frozen Onions, drained with Salt as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Cooked Frozen Chopped Onions with Salt have 6.3 times more Iron, 5.8 times more Manganese, 2.1 times more Phosphorus, more Sodium, 2.2 times more Zinc and 2 times more Water than Valencia Oranges.
• While 300 kcal of Raw Valencia Oranges contain 1.3 times more Calcium than Boiled Chopped Frozen Onions, drained with Salt.
• Both Cooked Frozen Chopped Onions with Salt and Valencia Oranges contain similar levels of Copper, Magnesium and Potassium per 300 calories.
• 300 calories of Valencia Oranges lack sufficient amounts of Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Frozen Chopped Onions with Salt have 1.3 times more Fiber and 1.4 times more Protein than Valencia Oranges.
• While 300 kcal of Raw Valencia Oranges contain 4.2 times more Omega 3 than Boiled Chopped Frozen Onions, drained with Salt.
• Both Cooked Frozen Chopped Onions with Salt and Valencia Oranges offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Cooked Frozen Chopped Onions with Salt provide inadequate amounts of Omega 3
• Both Boiled Chopped Frozen Onions, drained with Salt as well as Raw Valencia Oranges provide inadequate amounts of Omega 6 in 300 calories.