Comparing Nutrients in 500 calories Sauteed Yellow Onions VS Cooked Frozen Onions

Weight per 500 calories

• Sauteed Yellow Onions: 407g
• Cooked Frozen Onions: 1786g

Sauteed Yellow Onions have 4.4 times more energy per 100g than Cooked Frozen Onions. It has average energy density when compared to other foods. Boiled and Drained Frozen Onions having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Sauteed Yellow Onions	3%	73%	24%
Cooked Frozen Onions	9%	1%	90%

Macro Nutrients

	Sauteed Yellow Onions	Cooked Frozen Onions	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.3% 44g	0.92% 0.89g	97g per day for Men 19-50 years
Saturated Fat	18.8% 6g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	168% 2.7g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	115% 19.6g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.6% 32g	92% 120g	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	8.3% 6g	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	% 8.54g	NA	g per day for Men 19-50 years
Sucrose	% 3.3g	NA	g per day for Men 19-50 years
Fiber	18% 6.9g	65.8% 25g	38g per day for Men 19-50 years
Protein	6.9% 3.86g	22.6% 12.7g	56g per day for Men 19-50 years

Vitamins

	Sauteed Yellow Onions	Cooked Frozen Onions	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.6% 0.2mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.94% 0.15mg	14.7% 2.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.7% 0.84mg	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	2.03% 8.13μg	58% 232μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	8.13% 7.3mg	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	18.4% 2.76mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	73% 88μg	4.46% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sauteed Yellow Onions	Cooked Frozen Onions	Recommended Dietary Allowance
Calcium	8.13% 81.3mg	48.2% 482mg	1000mg per day for Men 19-50 years
Copper	7.68% 0.069mg	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	13.7% 1.1mg	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	8.7% 36.6mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	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	19% 134mg	5.1% 35.7mg	700mg per day for Men 19-50 years
Potassium	16% 541mg	53% 1804mg	3400mg per day for Men 19-50 years
Selenium	NA	13% 7.14μg	55μg per day for Men 19-50 years
Sodium	3.25% 48.8mg	9.52% 143mg	1500mg per day for Men 19-50 years
Zinc	7.76% 0.85mg	14.6% 1.6mg	11mg per day for Men 19-50 years
Water	8.8% 325g	44.5% 1647g	3700g per day for Men 19-50 years

Sauteed Yellow Onions VS Cooked Frozen Onions Nutrients Per 500 Kcal

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

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

• 500 calories of Sauteed Yellow Onions have 15.5 times more Vitamin E and 16.4 times more Vitamin K than Cooked Frozen Onions.
• While 500 kcal of Boiled and Drained Frozen Onions contain 1.4 times more Vitamin B1, 1.9 times more Vitamin B2, 15.7 times more Vitamin B3, 2 times more Vitamin B5, 1.5 times more Vitamin B6, 28.6 times more Vitamin B9 and 12.4 times more Vitamin C than Sauteed Yellow Onions.
• 500 calories of Sauteed Yellow Onions have insufficient amounts of Vitamin B3, Vitamin B9 and Vitamin C
• 500 calories of Cooked Frozen Onions have insufficient amounts of Vitamin E and Vitamin K
• Both Sauteed Yellow Onions as well as Boiled and Drained Frozen Onions have insufficient amounts of Vitamin D in 500 calories.

Comparing minerals per 500 calories for Sauteed Yellow Onions vs Cooked Frozen Onions:

• 500 calories of Sauteed Yellow Onions have 3.8 times more Phosphorus than Cooked Frozen Onions.
• While 500 kcal of Boiled and Drained Frozen Onions contain 5.9 times more Calcium, 6.2 times more Copper, 5.5 times more Iron, 3.9 times more Magnesium, 1.7 times more Manganese, 3.3 times more Potassium, 1.9 times more Zinc and 5.1 times more Water than Sauteed Yellow Onions.
• 500 calories of Sauteed Yellow Onions lack sufficient amounts of Calcium, Copper, Magnesium and Zinc
• 500 calories of Cooked Frozen Onions lack sufficient amounts of Phosphorus

Comparison of macro-nutrients per 500 calories:

• 500 calories of Sauteed Yellow Onions have 49.2 times more Fat, 37.4 times more Saturated Fat, 150.2 times more Omega 3 and 57.6 times more Omega 6 than Cooked Frozen Onions.
• While 500 kcal of Boiled and Drained Frozen Onions contain 3.7 times more Carbohydrate, 3.6 times more Fiber and 3.3 times more Protein than Sauteed Yellow Onions.
• Both Sauteed Yellow Onions and Cooked Frozen Onions offer comparable quantities of Energy per 500 calories.
• 500 calories of Sauteed Yellow Onions provide inadequate amounts of Protein
• 500 calories of Cooked Frozen Onions provide inadequate amounts of Omega 3 and Omega 6