Comparing Nutrients in 500 calories Onions VS Frozen Roasted Potatoes with Salt

Weight per 500 calories

• Onions: 1250g
• Frozen Roasted Potatoes with Salt: 394g

Frozen Roasted Potatoes with Salt have 3.2 times more energy per unit of mass than Raw Onions, which is average in comparison to other foods. Onions having low energy density.

Discover which food has more nutrients per 500 calories - Onions or Frozen Roasted Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Onions	10%	2%	88%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Onions	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.25g	7.35% 7.13g	97g per day for Men 19-50 years
Saturated Fat	1.64% 0.53g	2.05% 0.66g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	NA	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	79% 103g	130g per day for Men 19-50 years
Sugars	73% 53g	3.75% 2.7g	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	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	% 24.6g	NA	g per day for Men 19-50 years
Sucrose	% 12.4g	NA	g per day for Men 19-50 years
Fiber	56% 21.3g	27% 10.2g	38g per day for Men 19-50 years
Protein	24.6% 13.8g	15.6% 8.74g	56g per day for Men 19-50 years

Vitamins

	Onions	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48% 0.58mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.06% 1.45mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.8% 1.54mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	103% 93mg	7.44% 6.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.67% 0.25mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.17% 5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Onions	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	28.8% 288mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	54% 0.49mg	NA	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	24.6% 1.97mg	8mg per day for Men 19-50 years
Magnesium	29.8% 125mg	NA	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	53.7% 1825mg	52% 1772mg	3400mg per day for Men 19-50 years
Selenium	11.4% 6.25μg	NA	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	78.2% 1173mg	1500mg per day for Men 19-50 years
Zinc	19.3% 2.13mg	NA	11mg per day for Men 19-50 years
Water	30% 1114g	7.24% 268g	3700g per day for Men 19-50 years

Onions VS Frozen Roasted Potatoes With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Onions or Frozen Roasted Potatoes with Salt?

Lets compare vitamin content per 500 calories of Onions vs Frozen Roasted Potatoes with Salt:

• 500 calories of Onions have 13.8 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 500 calories of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 500 calories for Onions vs Frozen Roasted Potatoes with Salt:

• 500 calories of Onions have 4.9 times more Calcium, 1.3 times more Iron and 4.2 times more Water than Frozen Roasted Potatoes with Salt.
• While 500 kcal of Frozen Roasted Potatoes with Salt contain 23.5 times more Sodium than Raw Onions.
• Both Onions and Frozen Roasted Potatoes with Salt contain similar levels of Potassium per 500 calories.
• 500 calories of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Onions have 19.5 times more Sugars, 2.1 times more Fiber and 1.6 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Onions and Frozen Roasted Potatoes with Salt offer comparable quantities of Energy and Carbohydrate per 500 calories.