Comparing Nutrients in 300 calories Cooked Chopped Frozen Onions VS Frozen Carrots

Weight per 300 calories

• Cooked Chopped Frozen Onions: 1071g
• Frozen Carrots: 833g

Frozen Carrots, Unprepared have 1.3 times more energy per unit of mass than Boiled Chopped Frozen Onions, which is low in comparison to other foods. Cooked Chopped Frozen Onions having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Onions	10%	3%	87%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Cooked Chopped Frozen Onions	Frozen Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.07g	3.95% 3.83g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	1.22% 0.39g	32g per day for Men 19-50 years
Omega 3	1.34% 0.021g	8.85% 0.14g	1.6g per day for Men 19-50 years
Omega 6	2.27% 0.39g	12% 2.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.3% 70.6g	50.6% 66g	130g per day for Men 19-50 years
Sugars	43% 31g	54.7% 39.7g	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	3.56% 2.6g	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	% 3.33g	g per day for Men 19-50 years
Sucrose	NA	% 33.8g	g per day for Men 19-50 years
Fiber	50.8% 19.3g	72.4% 27.5g	38g per day for Men 19-50 years
Protein	14.7% 8.25g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Onions	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	657% 5917μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.5% 0.25mg	30.6% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.6% 0.27mg	23.7% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.3% 1.5mg	24% 3.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.2% 1.06mg	31% 1.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	61% 0.79mg	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	35% 139μg	21% 83.3μg	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	31% 28mg	23% 21mg	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	0.71% 0.11mg	31.7% 4.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.68% 3.2μg	122% 147μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Onions	Frozen Carrots	Recommended Dietary Allowance
Calcium	17% 171mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	22.6% 0.2mg	68.5% 0.62mg	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	40% 3.2mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	15.3% 64.3mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	62% 1.43mg	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	29% 204mg	39.3% 275mg	700mg per day for Men 19-50 years
Potassium	34% 1157mg	57.6% 1958mg	3400mg per day for Men 19-50 years
Selenium	7.8% 4.3μg	10.6% 5.83μg	55μg per day for Men 19-50 years
Sodium	8.57% 129mg	37.8% 567mg	1500mg per day for Men 19-50 years
Zinc	6.8% 0.75mg	25% 2.75mg	11mg per day for Men 19-50 years
Water	26.7% 988g	20.3% 750g	3700g per day for Men 19-50 years

Cooked Chopped Frozen Onions VS Frozen Carrots Nutrients Per 300 Kcal

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

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

• 300 calories of Cooked Chopped Frozen Onions have 1.7 times more Vitamin B9 and 1.3 times more Vitamin C than Frozen Carrots.
• While 300 kcal of Frozen Carrots, Unprepared contain more Vitamin A, 1.5 times more Vitamin B1, 2.6 times more Vitamin B3, 1.5 times more Vitamin B5, 44.3 times more Vitamin E and 45.6 times more Vitamin K than Boiled Chopped Frozen Onions.
• Both Cooked Chopped Frozen Onions and Frozen Carrots provide similar amounts of Vitamin B2 and Vitamin B6 per 300 calories.
• 300 calories of Cooked Chopped Frozen Onions have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled Chopped Frozen Onions as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cooked Chopped Frozen Onions vs Frozen Carrots:

• 300 calories of Cooked Chopped Frozen Onions have 1.3 times more Water than Frozen Carrots.
• While 300 kcal of Frozen Carrots, Unprepared contain 1.8 times more Calcium, 3 times more Copper, 1.6 times more Magnesium, 1.9 times more Manganese, 1.4 times more Phosphorus, 1.7 times more Potassium, 1.4 times more Selenium, 4.4 times more Sodium and 3.7 times more Zinc than Boiled Chopped Frozen Onions.
• Both Cooked Chopped Frozen Onions and Frozen Carrots contain similar levels of Iron per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Chopped Frozen Onions have 1.3 times more Protein than Frozen Carrots.
• While 300 kcal of Frozen Carrots, Unprepared contain 6.6 times more Omega 3, 5.3 times more Omega 6, 1.3 times more Sugars and 1.4 times more Fiber than Boiled Chopped Frozen Onions.
• Both Cooked Chopped Frozen Onions and Frozen Carrots offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Cooked Chopped Frozen Onions provide inadequate amounts of Omega 3 and Omega 6