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

Weight per 500 calories

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

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

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

Macros Ratio

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

Macro Nutrients

	Frozen Chopped Onions	Cooked Chopped Frozen Onions	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.78% 1.72g	1.84% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	0.89% 0.29g	32g per day for Men 19-50 years
Omega 3	2.16% 0.034g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	3.75% 0.64g	3.8% 0.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	91% 118g	130g per day for Men 19-50 years
Sugars	NA	71.4% 51.8g	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	81.7% 31g	84.6% 32g	38g per day for Men 19-50 years
Protein	24.3% 13.6g	24.6% 13.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Onions	Cooked Chopped Frozen Onions	Recommended Dietary Allowance
Vitamin A	3.83% 34.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43% 0.52mg	34.2% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	34.3% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.3% 2.6mg	15.5% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.76mg	35.4% 1.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	99% 1.3mg	95% 1.23mg	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	73.3% 293μg	58% 232μg	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	63.2% 57mg	51.6% 46.4mg	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	NA	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.46% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Onions	Cooked Chopped Frozen Onions	Recommended Dietary Allowance
Calcium	29.3% 293mg	28.6% 286mg	1000mg per day for Men 19-50 years
Copper	36.4% 0.33mg	37.7% 0.34mg	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	71% 5.7mg	67% 5.36mg	8mg per day for Men 19-50 years
Magnesium	28.7% 121mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	55.5% 1.28mg	55% 1.27mg	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	54% 379mg	48.5% 339mg	700mg per day for Men 19-50 years
Potassium	63% 2138mg	56.7% 1929mg	3400mg per day for Men 19-50 years
Selenium	12.5% 6.9μg	13% 7.14μg	55μg per day for Men 19-50 years
Sodium	13.8% 207mg	14.3% 214mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	11.4% 1.25mg	11mg per day for Men 19-50 years
Water	43% 1586g	44.5% 1647g	3700g per day for Men 19-50 years

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

• Frozen Chopped Onions, Unprepared have 1.3 times more Vitamin B1, 1.3 times more Vitamin B9 and 1.2 times more Vitamin C than Boiled Chopped Frozen Onions.
• Both Frozen Chopped Onions, Unprepared and Boiled Chopped Frozen Onions have similar amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6 per 500 kcal.
• Both Frozen Chopped Onions, Unprepared as well as Boiled Chopped Frozen Onions have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

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

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

Comparison of macro-nutrients per 500 calories:

Both Frozen Chopped Onions, Unprepared and Boiled Chopped Frozen Onions have similar amounts of macro-nutrients per 500 kcal
• Both Frozen Chopped Onions, Unprepared and Boiled Chopped Frozen Onions have similar amounts of Energy, Carbohydrate, Fiber and Protein per 500 kcal.
• Both Frozen Chopped Onions, Unprepared as well as Boiled Chopped Frozen Onions have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.