Comparing Nutrients in 500 calories Boiled Onions VS Sauteed Yellow Onions

Weight per 500 calories

• Boiled Onions: 1136g
• Sauteed Yellow Onions: 407g

Sauteed Yellow Onions have 2.8 times more energy per unit of mass than Boiled and Drained Onions, which is average in comparison to other foods. Boiled Onions having low energy density.

Discover which food has more nutrients per 500 calories - Boiled Onions or Sauteed Yellow Onions?

Macros Ratio

	Protein	Fat	Carbs
Boiled Onions	11%	4%	85%
Sauteed Yellow Onions	3%	73%	24%

Macro Nutrients

	Boiled Onions	Sauteed Yellow Onions	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.23% 2.16g	45.3% 44g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	18.8% 6g	32g per day for Men 19-50 years
Omega 3	2.84% 0.045g	168% 2.7g	1.6g per day for Men 19-50 years
Omega 6	4.68% 0.8g	115% 19.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	88.7% 115g	24.6% 32g	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	8.3% 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	% 25g	% 8.54g	g per day for Men 19-50 years
Sucrose	% 12.5g	% 3.3g	g per day for Men 19-50 years
Fiber	42% 16g	18% 6.9g	38g per day for Men 19-50 years
Protein	27.6% 15.5g	6.9% 3.86g	56g per day for Men 19-50 years

Vitamins

	Boiled Onions	Sauteed Yellow Onions	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.8% 0.48mg	16.6% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.88mg	0.94% 0.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.7% 1.3mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	113% 1.47mg	64.7% 0.84mg	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	2.03% 8.13μg	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	65.7% 59mg	8.13% 7.3mg	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	18.4% 2.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.73% 5.7μg	73% 88μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Onions	Sauteed Yellow Onions	Recommended Dietary Allowance
Calcium	25% 250mg	8.13% 81.3mg	1000mg per day for Men 19-50 years
Copper	84.6% 0.76mg	7.68% 0.069mg	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	13.7% 1.1mg	8mg per day for Men 19-50 years
Magnesium	29.8% 125mg	8.7% 36.6mg	420mg per day for Men 19-50 years
Manganese	75.6% 1.74mg	18% 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	57% 398mg	19% 134mg	700mg per day for Men 19-50 years
Potassium	55.5% 1886mg	16% 541mg	3400mg per day for Men 19-50 years
Selenium	12.4% 6.8μg	NA	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	3.25% 48.8mg	1500mg per day for Men 19-50 years
Zinc	21.7% 2.4mg	7.76% 0.85mg	11mg per day for Men 19-50 years
Water	27% 998g	8.8% 325g	3700g per day for Men 19-50 years

Boiled Onions VS Sauteed Yellow Onions Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Onions or Sauteed Yellow Onions?

Lets compare vitamin content per 500 calories of Boiled Onions vs Sauteed Yellow Onions:

• 500 calories of Boiled Onions have 2.4 times more Vitamin B1, 1.6 times more Vitamin B2, 12.5 times more Vitamin B3, 1.8 times more Vitamin B5, 1.7 times more Vitamin B6, 21 times more Vitamin B9 and 8.1 times more Vitamin C than Sauteed Yellow Onions.
• While 500 kcal of Sauteed Yellow Onions contain 12.2 times more Vitamin E and 15.5 times more Vitamin K than Boiled and Drained Onions.
• 500 calories of Boiled Onions have insufficient amounts of Vitamin E and Vitamin K
• 500 calories of Sauteed Yellow Onions have insufficient amounts of Vitamin B3, Vitamin B9 and Vitamin C
• Both Boiled and Drained Onions as well as Sauteed Yellow Onions have insufficient amounts of Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Onions vs Sauteed Yellow Onions:

• 500 calories of Boiled Onions have 3.1 times more Calcium, 11 times more Copper, 2.5 times more Iron, 3.4 times more Magnesium, 4.2 times more Manganese, 3 times more Phosphorus, 3.5 times more Potassium, 2.8 times more Zinc and 3.1 times more Water than Sauteed Yellow Onions.
• 500 calories of Sauteed Yellow Onions lack sufficient amounts of Calcium, Copper, Magnesium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Onions have 3.6 times more Carbohydrate, 2.7 times more Fructose, 2.3 times more Fiber and 4 times more Protein than Sauteed Yellow Onions.
• While 500 kcal of Sauteed Yellow Onions contain 20.3 times more Fat, 17 times more Saturated Fat, 59 times more Omega 3 and 24.6 times more Omega 6 than Boiled and Drained Onions.
• Both Boiled Onions and Sauteed Yellow Onions offer comparable quantities of Energy per 500 calories.
• 500 calories of Boiled Onions provide inadequate amounts of Omega 3 and Omega 6
• 500 calories of Sauteed Yellow Onions provide inadequate amounts of Protein