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

Weight per 500 calories

• Frozen Whole Onions: 1429g
• Cooked Frozen Onions: 1786g

Frozen Whole Onions have 1.3 times more energy per 100g than Cooked Frozen Onions. It has low energy density when compared to other foods. Boiled and Drained Frozen Onions having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Whole Onions	9%	1%	90%
Cooked Frozen Onions	9%	1%	90%

Macro Nutrients

	Frozen Whole Onions	Cooked Frozen Onions	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.86g	0.92% 0.89g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	92% 120g	130g per day for Men 19-50 years
Sugars	75% 54.4g	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	64% 24.3g	65.8% 25g	38g per day for Men 19-50 years
Protein	22.7% 12.7g	22.6% 12.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Whole Onions	Cooked Frozen Onions	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.4% 0.34mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	14.7% 2.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.3% 1.4mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	102% 1.33mg	96% 1.25mg	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	75% 300μg	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	127% 114mg	101% 91mg	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	1.9% 0.29mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.76% 5.7μg	4.46% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Whole Onions	Cooked Frozen Onions	Recommended Dietary Allowance
Calcium	51.4% 514mg	48.2% 482mg	1000mg per day for Men 19-50 years
Copper	79.4% 0.71mg	47.6% 0.43mg	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	82% 6.57mg	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	77.6% 1.8mg	31% 0.71mg	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	47% 329mg	5.1% 35.7mg	700mg per day for Men 19-50 years
Potassium	59.7% 2029mg	53% 1804mg	3400mg per day for Men 19-50 years
Selenium	10.4% 5.7μg	13% 7.14μg	55μg per day for Men 19-50 years
Sodium	9.52% 143mg	9.52% 143mg	1500mg per day for Men 19-50 years
Zinc	15.6% 1.7mg	14.6% 1.6mg	11mg per day for Men 19-50 years
Water	35% 1289g	44.5% 1647g	3700g per day for Men 19-50 years

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

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

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

• Frozen Whole Onions, Unprepared have 1.7 times more Copper, 2.5 times more Manganese and 9.2 times more Phosphorus than Boiled and Drained Frozen Onions.
• While Boiled and Drained Frozen Onions contain 1.3 times more Selenium and 1.3 times more Water than Frozen Whole Onions, Unprepared.
• Both Frozen Whole Onions, Unprepared and Boiled and Drained Frozen Onions have similar amounts of Calcium, Iron, Magnesium, Potassium, Sodium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

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