Comparing Nutrients in 300 calories Onions VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Weight per 300 calories

• Onions: 750g
• Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt: 186g

Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 4 times more energy per unit of mass than Raw Onions, which is above average in comparison to other foods. Onions having low energy density.

Which food has more nutrients per 300 calories - Onions or Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Onions	10%	2%	88%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Onions	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.77% 0.75g	9.85% 9.56g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.32g	6.3% 2g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.098g	3.1% 0.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70g	39.4% 51.2g	130g per day for Men 19-50 years
Sugars	44% 32g	0.75% 0.54g	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	13.3% 9.68g	0% 0g	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	% 14.8g	% 0.22g	g per day for Men 19-50 years
Sucrose	% 7.43g	% 0.32g	g per day for Men 19-50 years
Fiber	33.6% 12.8g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	14.7% 8.25g	8.35% 4.68g	56g per day for Men 19-50 years

Vitamins

	Onions	Oven-heated Frozen Crinkle Cut French Fried Potatoes 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	28.8% 0.35mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	4.44% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.44% 0.87mg	25% 3.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.5% 0.92mg	18.3% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.2% 0.9mg	24.7% 0.32mg	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	35.6% 143μg	10.2% 41μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	61.7% 55.5mg	24.4% 22mg	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	1% 0.15mg	1.24% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	3.57% 4.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Onions	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	17.3% 173mg	2.42% 24.2mg	1000mg per day for Men 19-50 years
Copper	32.5% 0.29mg	30% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	0.21% 8.25μg	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	19.7% 1.58mg	17.5% 1.4mg	8mg per day for Men 19-50 years
Magnesium	18% 75mg	12.4% 52mg	420mg per day for Men 19-50 years
Manganese	42% 0.97mg	17.7% 0.41mg	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% 218mg	26% 181mg	700mg per day for Men 19-50 years
Potassium	32.2% 1095mg	26% 878mg	3400mg per day for Men 19-50 years
Selenium	6.8% 3.75μg	0.34% 0.19μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	48.6% 729mg	1500mg per day for Men 19-50 years
Zinc	11.6% 1.28mg	6.78% 0.75mg	11mg per day for Men 19-50 years
Water	18% 668g	3.18% 118g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Onions vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Raw Onions have 1.5 times more Vitamin B1, 3.5 times more Vitamin B2, 2.8 times more Vitamin B6, 3.5 times more Vitamin B9 and 2.5 times more Vitamin C than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 4.6 times more Vitamin B3 and 1.4 times more Vitamin K than Raw Onions.
• Both Raw Onions and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B5 per 300 kcal.
• Both Raw Onions as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Onions vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Raw Onions have 7.1 times more Calcium, 1.4 times more Magnesium, 2.4 times more Manganese, 1.2 times more Phosphorus, 1.2 times more Potassium, 20.1 times more Selenium, 1.7 times more Zinc and 5.7 times more Water than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 24.3 times more Sodium than Raw Onions.
• Both Raw Onions and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Copper and Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Onions have 1.4 times more Carbohydrate, 58.8 times more Sugars, more Fructose, 3 times more Fiber and 1.8 times more Protein than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 12.7 times more Fat, 6.4 times more Saturated Fat and 5.4 times more Omega 6 than Raw Onions.
• Both Raw Onions and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Energy per 300 kcal.
• Both Raw Onions as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.