Comparing Nutrients in 500 calories Frozen Carrots VS Frozen Chopped Onions

Weight per 500 calories

• Frozen Carrots: 1389g
• Frozen Chopped Onions: 1724g

Frozen Carrots have 1.2 times more energy per 100g than Frozen Chopped Onions. It has low energy density when compared to other foods. Frozen Chopped Onions, Unprepared having very low energy density.

Discover which food has more nutrients per 500 calories - Frozen Carrots or Frozen Chopped Onions?

Macros Ratio

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

Macro Nutrients

	Frozen Carrots	Frozen Chopped Onions	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.6% 6.4g	1.78% 1.72g	97g per day for Men 19-50 years
Saturated Fat	2.04% 0.65g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	2.16% 0.034g	1.6g per day for Men 19-50 years
Omega 6	20% 3.43g	3.75% 0.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84.4% 110g	90% 118g	130g per day for Men 19-50 years
Sugars	91% 66g	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	5.94% 4.3g	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	% 5.56g	NA	g per day for Men 19-50 years
Sucrose	% 56.3g	NA	g per day for Men 19-50 years
Fiber	121% 46g	81.7% 31g	38g per day for Men 19-50 years
Protein	19.3% 11g	24.3% 13.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Frozen Chopped Onions	Recommended Dietary Allowance
Vitamin A	1096% 9861μg	3.83% 34.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51% 0.61mg	43% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.5% 0.51mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.44mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	35% 1.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	99% 1.3mg	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	34.7% 139μg	73.3% 293μg	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	38.6% 34.7mg	63.2% 57mg	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	52.8% 7.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	204% 244μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Frozen Chopped Onions	Recommended Dietary Allowance
Calcium	50% 500mg	29.3% 293mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	36.4% 0.33mg	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	76.4% 6.1mg	71% 5.7mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	28.7% 121mg	420mg per day for Men 19-50 years
Manganese	103% 2.38mg	55.5% 1.28mg	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	65.5% 458mg	54% 379mg	700mg per day for Men 19-50 years
Potassium	96% 3264mg	63% 2138mg	3400mg per day for Men 19-50 years
Selenium	17.7% 9.72μg	12.5% 6.9μg	55μg per day for Men 19-50 years
Sodium	63% 944mg	13.8% 207mg	1500mg per day for Men 19-50 years
Zinc	41.7% 4.6mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	33.8% 1251g	43% 1586g	3700g per day for Men 19-50 years

Frozen Carrots VS Frozen Chopped Onions Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Frozen Carrots or Frozen Chopped Onions?

Lets compare vitamin content per 500 calories of Frozen Carrots vs Frozen Chopped Onions:

• 500 calories of Frozen Carrots have 286 times more Vitamin A, 2.5 times more Vitamin B3 and 1.5 times more Vitamin B5 than Frozen Chopped Onions.
• While 500 kcal of Frozen Chopped Onions, Unprepared contain 2.1 times more Vitamin B9 and 1.6 times more Vitamin C than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Frozen Chopped Onions provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B6 per 500 calories.
• 500 calories of Frozen Chopped Onions have insufficient amounts of Vitamin A
• Both Frozen Carrots, Unprepared as well as Frozen Chopped Onions, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Frozen Carrots vs Frozen Chopped Onions:

• 500 calories of Frozen Carrots have 1.7 times more Calcium, 3.1 times more Copper, 1.4 times more Magnesium, 1.9 times more Manganese, 1.2 times more Phosphorus, 1.5 times more Potassium, 1.4 times more Selenium, 4.6 times more Sodium and 3.8 times more Zinc than Frozen Chopped Onions.
• While 500 kcal of Frozen Chopped Onions, Unprepared contain 1.3 times more Water than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Frozen Chopped Onions contain similar levels of Iron per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Carrots have 6.8 times more Omega 3, 5.4 times more Omega 6 and 1.5 times more Fiber than Frozen Chopped Onions.
• While 500 kcal of Frozen Chopped Onions, Unprepared contain 1.3 times more Protein than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Frozen Chopped Onions offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Frozen Chopped Onions provide inadequate amounts of Omega 3 and Omega 6