Comparing Nutrients in 500 calories Onions VS Boiled Onions

Weight per 500 calories

• Onions: 1250g
• Boiled Onions: 1136g

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

Which food has more nutrients per 500 calories - Onions or Boiled Onions?

Macros Ratio

	Protein	Fat	Carbs
Onions	10%	2%	88%
Boiled Onions	11%	4%	85%

Macro Nutrients

	Onions	Boiled Onions	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.25g	2.23% 2.16g	97g per day for Men 19-50 years
Saturated Fat	1.64% 0.53g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	2.84% 0.045g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	4.68% 0.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	88.7% 115g	130g per day for Men 19-50 years
Sugars	73% 53g	74% 53.8g	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	22.2% 16g	22.6% 16.4g	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	% 24.6g	% 25g	g per day for Men 19-50 years
Sucrose	% 12.4g	% 12.5g	g per day for Men 19-50 years
Fiber	56% 21.3g	42% 16g	38g per day for Men 19-50 years
Protein	24.6% 13.8g	27.6% 15.5g	56g per day for Men 19-50 years

Vitamins

	Onions	Boiled Onions	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48% 0.58mg	39.8% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.06% 1.45mg	11.7% 1.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.8% 1.54mg	25.7% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	113% 1.47mg	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	59.4% 238μg	42.6% 170μg	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	103% 93mg	65.7% 59mg	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	1.67% 0.25mg	1.5% 0.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.17% 5μg	4.73% 5.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Onions	Boiled Onions	Recommended Dietary Allowance
Calcium	28.8% 288mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	54% 0.49mg	84.6% 0.76mg	0.9mg per day for Men 19-50 years
Fluoride	0.34% 13.8μg	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	33% 2.63mg	34% 2.73mg	8mg per day for Men 19-50 years
Magnesium	29.8% 125mg	29.8% 125mg	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	75.6% 1.74mg	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	51.8% 363mg	57% 398mg	700mg per day for Men 19-50 years
Potassium	53.7% 1825mg	55.5% 1886mg	3400mg per day for Men 19-50 years
Selenium	11.4% 6.25μg	12.4% 6.8μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	2.27% 34mg	1500mg per day for Men 19-50 years
Zinc	19.3% 2.13mg	21.7% 2.4mg	11mg per day for Men 19-50 years
Water	30% 1114g	27% 998g	3700g per day for Men 19-50 years

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

• Raw Onions have 1.2 times more Vitamin B1, 1.3 times more Vitamin B2, 1.4 times more Vitamin B9 and 1.6 times more Vitamin C than Boiled and Drained Onions.
• While Boiled and Drained Onions contain 1.3 times more Vitamin B3 than Raw Onions.
• Both Raw Onions and Boiled and Drained Onions have similar amounts of Vitamin B5 and Vitamin B6 per 500 kcal.
• Both Raw Onions as well as Boiled and Drained 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 Onions vs Boiled Onions:

• Boiled and Drained Onions contain 1.6 times more Copper than Raw Onions.
• Both Raw Onions and Boiled and Drained Onions have similar amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Zinc and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Onions have 1.3 times more Fiber than Boiled and Drained Onions.
• Both Raw Onions and Boiled and Drained Onions have similar amounts of Energy, Carbohydrate, Sugars, Fructose and Protein per 500 kcal.
• Both Raw Onions as well as Boiled and Drained Onions have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.