Comparing Nutrients in 300 calories Cooked Frozen Onions VS Young Green Onions

Weight per 300 calories

• Cooked Frozen Onions: 1071g
• Young Green Onions: 1111g

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

Which food has more nutrients per 300 calories - Cooked Frozen Onions or Young Green Onions?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Onions	9%	1%	90%
Young Green Onions	12%	14%	74%

Macro Nutrients

	Cooked Frozen Onions	Young Green Onions	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.55% 0.54g	5.4% 5.22g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.096g	5.73% 1.83g	32g per day for Men 19-50 years
Omega 3	0.67% 0.011g	27.8% 0.44g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	5.3% 0.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.2% 71.8g	49% 63.8g	130g per day for Men 19-50 years
Sugars	43% 31g	60% 43.4g	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	32.5% 23.6g	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	% 18.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.78g	g per day for Men 19-50 years
Fiber	39.5% 15g	52.6% 20g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	19.2% 10.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Onions	Young Green Onions	Recommended Dietary Allowance
Vitamin A	0% 0μg	247% 2222μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.3% 0.17mg	27.8% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.19mg	22.2% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.84% 1.4mg	23% 3.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.84mg	30.7% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.7% 0.75mg	75.2% 0.98mg	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	83.3% 333μg	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	60.7% 54.6mg	165% 149mg	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	15.6% 2.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.68% 3.2μg	1447% 1737μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Onions	Young Green Onions	Recommended Dietary Allowance
Calcium	29% 289mg	57.8% 578mg	1000mg per day for Men 19-50 years
Copper	28.6% 0.26mg	38.3% 0.34mg	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	45.5% 3.64mg	71% 5.67mg	8mg per day for Men 19-50 years
Magnesium	20.4% 85.7mg	42.3% 178mg	420mg per day for Men 19-50 years
Manganese	18.6% 0.43mg	72.5% 1.67mg	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	3.06% 21.4mg	39.7% 278mg	700mg per day for Men 19-50 years
Potassium	32% 1082mg	52% 1767mg	3400mg per day for Men 19-50 years
Selenium	7.8% 4.3μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	5.7% 85.7mg	11% 167mg	1500mg per day for Men 19-50 years
Zinc	8.77% 0.96mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	26.7% 988g	27.7% 1026g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cooked Frozen Onions vs Young Green Onions:

• Young Green Onions, tops only contain more Vitamin A, 1.9 times more Vitamin B1, 1.5 times more Vitamin B2, 2.6 times more Vitamin B3, 1.8 times more Vitamin B5, 1.3 times more Vitamin B6, 2.4 times more Vitamin B9, 2.7 times more Vitamin C, 21.8 times more Vitamin E and 540.3 times more Vitamin K than Boiled and Drained Frozen Onions.
• Both Boiled and Drained Frozen Onions as well as Young Green Onions, tops only have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cooked Frozen Onions vs Young Green Onions:

• Young Green Onions, tops only contain 2 times more Calcium, 1.3 times more Copper, 1.6 times more Iron, 2.1 times more Magnesium, 3.9 times more Manganese, 13 times more Phosphorus, 1.6 times more Potassium, 1.3 times more Selenium, 1.9 times more Sodium and 2.3 times more Zinc than Boiled and Drained Frozen Onions.
• Both Boiled and Drained Frozen Onions and Young Green Onions, tops only have similar amounts of Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Young Green Onions, tops only contain 9.7 times more Fat, 19 times more Saturated Fat, 41.5 times more Omega 3, 4.4 times more Omega 6, 1.4 times more Sugars, 1.3 times more Fiber and 1.4 times more Protein than Boiled and Drained Frozen Onions.
• Both Boiled and Drained Frozen Onions and Young Green Onions, tops only have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Boiled and Drained Frozen Onions as well as Young Green Onions, tops only have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.