Comparing Nutrients in 500 calories Boiled Onions VS Frozen Chopped Onions

Weight per 500 calories

• Boiled Onions: 1136g
• Frozen Chopped Onions: 1724g

Boiled Onions have 1.5 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 - Boiled Onions or Frozen Chopped Onions?

Macros Ratio

	Protein	Fat	Carbs
Boiled Onions	11%	4%	85%
Frozen Chopped Onions	10%	3%	87%

Macro Nutrients

	Boiled Onions	Frozen Chopped Onions	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.23% 2.16g	1.78% 1.72g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	2.84% 0.045g	2.16% 0.034g	1.6g per day for Men 19-50 years
Omega 6	4.68% 0.8g	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	88.7% 115g	90% 118g	130g per day for Men 19-50 years
Sugars	74% 53.8g	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	22.6% 16.4g	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	% 25g	NA	g per day for Men 19-50 years
Sucrose	% 12.5g	NA	g per day for Men 19-50 years
Fiber	42% 16g	81.7% 31g	38g per day for Men 19-50 years
Protein	27.6% 15.5g	24.3% 13.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Onions	Frozen Chopped Onions	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.83% 34.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.8% 0.48mg	43% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.88mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.7% 1.3mg	35% 1.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	113% 1.47mg	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	42.6% 170μg	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	65.7% 59mg	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	1.5% 0.23mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.73% 5.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Onions	Frozen Chopped Onions	Recommended Dietary Allowance
Calcium	25% 250mg	29.3% 293mg	1000mg per day for Men 19-50 years
Copper	84.6% 0.76mg	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	34% 2.73mg	71% 5.7mg	8mg per day for Men 19-50 years
Magnesium	29.8% 125mg	28.7% 121mg	420mg per day for Men 19-50 years
Manganese	75.6% 1.74mg	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	57% 398mg	54% 379mg	700mg per day for Men 19-50 years
Potassium	55.5% 1886mg	63% 2138mg	3400mg per day for Men 19-50 years
Selenium	12.4% 6.8μg	12.5% 6.9μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	13.8% 207mg	1500mg per day for Men 19-50 years
Zinc	21.7% 2.4mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	27% 998g	43% 1586g	3700g per day for Men 19-50 years

Boiled Onions VS Frozen Chopped Onions Nutrients Per 500 Kcal

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

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

• 500 kcal of Frozen Chopped Onions, Unprepared contain 1.8 times more Vitamin B2, 1.4 times more Vitamin B3, 1.4 times more Vitamin B5 and 1.7 times more Vitamin B9 than Boiled and Drained Onions.
• Both Boiled Onions and Frozen Chopped Onions provide similar amounts of Vitamin B1, Vitamin B6 and Vitamin C per 500 calories.
• Both Boiled and Drained Onions as well as Frozen Chopped Onions, Unprepared have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Boiled Onions have 2.3 times more Copper, 1.4 times more Manganese and 2 times more Zinc than Frozen Chopped Onions.
• While 500 kcal of Frozen Chopped Onions, Unprepared contain 2.1 times more Iron, 6.1 times more Sodium and 1.6 times more Water than Boiled and Drained Onions.
• Both Boiled Onions and Frozen Chopped Onions contain similar levels of Calcium, Magnesium, Phosphorus, Potassium and Selenium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Frozen Chopped Onions, Unprepared contain 2 times more Fiber than Boiled and Drained Onions.
• Both Boiled Onions and Frozen Chopped Onions offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• Both Boiled and Drained Onions as well as Frozen Chopped Onions, Unprepared provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.