Comparing Nutrients in 500 calories Cooked Frozen Chopped Onions with Salt VS Valencia Oranges

Weight per 500 calories

• Cooked Frozen Chopped Onions with Salt: 1923g
• Valencia Oranges: 1020g

Raw Valencia Oranges have 1.9 times more energy per unit of mass than Boiled Chopped Frozen Onions, drained with Salt, which is low in comparison to other foods. Cooked Frozen Chopped Onions with Salt having very low energy density.

Discover which food has more nutrients per 500 calories - Cooked Frozen Chopped Onions with Salt or Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Chopped Onions with Salt	11%	3%	86%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Cooked Frozen Chopped Onions with Salt	Valencia Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.92g	3.16% 3.06g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	2.4% 0.038g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	4.07% 0.69g	2.64% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.8% 115g	93% 121g	130g per day for Men 19-50 years
Sugars	77% 55.8g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	86% 32.7g	67% 25.5g	38g per day for Men 19-50 years
Protein	26.4% 15g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Chopped Onions with Salt	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37% 0.44mg	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.7% 2.67mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	51% 2.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	102% 1.33mg	49.5% 0.64mg	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	62.5% 250μg	99% 398μg	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	55.6% 50mg	550% 495mg	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	1.3% 0.19mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.8% 5.77μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Chopped Onions with Salt	Valencia Oranges	Recommended Dietary Allowance
Calcium	30.8% 308mg	41% 408mg	1000mg per day for Men 19-50 years
Copper	40.6% 0.37mg	42% 0.38mg	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	72% 5.77mg	11.5% 0.92mg	8mg per day for Men 19-50 years
Magnesium	27.5% 115mg	24.3% 102mg	420mg per day for Men 19-50 years
Manganese	59.4% 1.37mg	10.2% 0.23mg	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	52% 365mg	24.8% 173mg	700mg per day for Men 19-50 years
Potassium	61% 2077mg	53.7% 1827mg	3400mg per day for Men 19-50 years
Selenium	14% 7.7μg	NA	55μg per day for Men 19-50 years
Sodium	318% 4769mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	12.2% 1.35mg	5.57% 0.61mg	11mg per day for Men 19-50 years
Water	48% 1774g	24% 881g	3700g per day for Men 19-50 years

Cooked Frozen Chopped Onions With Salt VS Valencia Oranges Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Frozen Chopped Onions with Salt or Valencia Oranges?

Lets compare vitamin content per 500 calories of Cooked Frozen Chopped Onions with Salt vs Valencia Oranges:

• 500 calories of Cooked Frozen Chopped Onions with Salt have 2.1 times more Vitamin B6 than Valencia Oranges.
• While 500 kcal of Raw Valencia Oranges contain more Vitamin A, 2 times more Vitamin B1, 1.3 times more Vitamin B5, 1.6 times more Vitamin B9 and 9.9 times more Vitamin C than Boiled Chopped Frozen Onions, drained with Salt.
• Both Cooked Frozen Chopped Onions with Salt and Valencia Oranges provide similar amounts of Vitamin B2 and Vitamin B3 per 500 calories.
• 500 calories of Cooked Frozen Chopped Onions with Salt have insufficient amounts of Vitamin A
• Both Boiled Chopped Frozen Onions, drained with Salt as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cooked Frozen Chopped Onions with Salt vs Valencia Oranges:

• 500 calories of Cooked Frozen Chopped Onions with Salt have 6.3 times more Iron, 5.8 times more Manganese, 2.1 times more Phosphorus, more Sodium, 2.2 times more Zinc and 2 times more Water than Valencia Oranges.
• While 500 kcal of Raw Valencia Oranges contain 1.3 times more Calcium than Boiled Chopped Frozen Onions, drained with Salt.
• Both Cooked Frozen Chopped Onions with Salt and Valencia Oranges contain similar levels of Copper, Magnesium and Potassium per 500 calories.
• 500 calories of Valencia Oranges lack sufficient amounts of Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Frozen Chopped Onions with Salt have 1.3 times more Fiber and 1.4 times more Protein than Valencia Oranges.
• While 500 kcal of Raw Valencia Oranges contain 4.2 times more Omega 3 than Boiled Chopped Frozen Onions, drained with Salt.
• Both Cooked Frozen Chopped Onions with Salt and Valencia Oranges offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cooked Frozen Chopped Onions with Salt provide inadequate amounts of Omega 3
• Both Boiled Chopped Frozen Onions, drained with Salt as well as Raw Valencia Oranges provide inadequate amounts of Omega 6 in 500 calories.