Comparing Nutrients in 500 calories Cooked Chopped Frozen Onions VS Frozen Chopped Onions

Weight per 500 calories

• Cooked Chopped Frozen Onions: 1786g
• Frozen Chopped Onions: 1724g

Both foods have similar energy densities which is very low in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Onions	10%	3%	87%
Frozen Chopped Onions	10%	3%	87%

Macro Nutrients

	Cooked Chopped Frozen Onions	Frozen Chopped Onions	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.84% 1.8g	1.78% 1.72g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.29g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	2.16% 0.034g	1.6g per day for Men 19-50 years
Omega 6	3.8% 0.64g	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	91% 118g	90% 118g	130g per day for Men 19-50 years
Sugars	71.4% 51.8g	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	84.6% 32g	81.7% 31g	38g per day for Men 19-50 years
Protein	24.6% 13.8g	24.3% 13.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen 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	34.2% 0.41mg	43% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.3% 0.45mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.5% 2.5mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.4% 1.77mg	35% 1.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.23mg	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	58% 232μg	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	51.6% 46.4mg	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	1.2% 0.18mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.46% 5.36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Onions	Frozen Chopped Onions	Recommended Dietary Allowance
Calcium	28.6% 286mg	29.3% 293mg	1000mg per day for Men 19-50 years
Copper	37.7% 0.34mg	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	67% 5.36mg	71% 5.7mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	28.7% 121mg	420mg per day for Men 19-50 years
Manganese	55% 1.27mg	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	48.5% 339mg	54% 379mg	700mg per day for Men 19-50 years
Potassium	56.7% 1929mg	63% 2138mg	3400mg per day for Men 19-50 years
Selenium	13% 7.14μg	12.5% 6.9μg	55μg per day for Men 19-50 years
Sodium	14.3% 214mg	13.8% 207mg	1500mg per day for Men 19-50 years
Zinc	11.4% 1.25mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	44.5% 1647g	43% 1586g	3700g per day for Men 19-50 years

Cooked Chopped Frozen Onions VS Frozen Chopped Onions Nutrients Per 500 Kcal

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

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

• 500 kcal of Frozen Chopped Onions, Unprepared contain 1.3 times more Vitamin B1 and 1.3 times more Vitamin B9 than Boiled Chopped Frozen Onions.
• Both Cooked Chopped Frozen Onions and Frozen Chopped Onions provide similar amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin C per 500 calories.
• Both Boiled Chopped Frozen 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 Cooked Chopped Frozen Onions vs Frozen Chopped Onions:

• Both Boiled Chopped Frozen Onions and Frozen Chopped Onions, Unprepared have similar amounts of minerals per 500 kcal
• Both Cooked Chopped Frozen Onions and Frozen Chopped Onions contain similar levels of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Sodium, Zinc and Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• Both Boiled Chopped Frozen Onions and Frozen Chopped Onions, Unprepared have similar amounts of macro-nutrients per 500 kcal
• Both Cooked Chopped Frozen Onions and Frozen Chopped Onions offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 500 calories.
• Both Boiled Chopped Frozen Onions as well as Frozen Chopped Onions, Unprepared provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.