Comparing Nutrients in 500 calories Young Green Onions VS Frozen Whole Onions

Weight per 500 calories

• Young Green Onions: 1852g
• Frozen Whole Onions: 1429g

Frozen Whole Onions, Unprepared have 1.3 times more energy per unit of mass than Young Green Onions, tops only, which is low in comparison to other foods. Young Green Onions having very low energy density.

Discover which food has more nutrients per 500 calories - Young Green Onions or Frozen Whole Onions?

Macros Ratio

	Protein	Fat	Carbs
Young Green Onions	12%	14%	74%
Frozen Whole Onions	9%	1%	90%

Macro Nutrients

	Young Green Onions	Frozen Whole Onions	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.97% 8.7g	0.88% 0.86g	97g per day for Men 19-50 years
Saturated Fat	9.55% 3.06g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	46.3% 0.74g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	8.82% 1.5g	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	81.8% 106g	93% 121g	130g per day for Men 19-50 years
Sugars	100% 72.4g	75% 54.4g	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	54% 39.3g	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	% 30.4g	NA	g per day for Men 19-50 years
Sucrose	% 2.96g	NA	g per day for Men 19-50 years
Fiber	87.7% 33.3g	64% 24.3g	38g per day for Men 19-50 years
Protein	32% 18g	22.7% 12.7g	56g per day for Men 19-50 years

Vitamins

	Young Green Onions	Frozen Whole Onions	Recommended Dietary Allowance
Vitamin A	412% 3704μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.3% 0.56mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	26.4% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.1mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51% 2.56mg	28.3% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	125% 1.63mg	102% 1.33mg	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	139% 556μg	75% 300μg	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	276% 248mg	127% 114mg	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	26% 3.9mg	1.9% 0.29mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2412% 2894μg	4.76% 5.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Green Onions	Frozen Whole Onions	Recommended Dietary Allowance
Calcium	96% 963mg	51.4% 514mg	1000mg per day for Men 19-50 years
Copper	63.8% 0.57mg	79.4% 0.71mg	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	118% 9.44mg	82% 6.57mg	8mg per day for Men 19-50 years
Magnesium	70.5% 296mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	121% 2.78mg	77.6% 1.8mg	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	66% 463mg	47% 329mg	700mg per day for Men 19-50 years
Potassium	86.6% 2944mg	59.7% 2029mg	3400mg per day for Men 19-50 years
Selenium	17% 9.26μg	10.4% 5.7μg	55μg per day for Men 19-50 years
Sodium	18.5% 278mg	9.52% 143mg	1500mg per day for Men 19-50 years
Zinc	33.7% 3.7mg	15.6% 1.7mg	11mg per day for Men 19-50 years
Water	46.2% 1710g	35% 1289g	3700g per day for Men 19-50 years

Young Green Onions VS Frozen Whole Onions Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Young Green Onions or Frozen Whole Onions?

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

• 500 calories of Young Green Onions have more Vitamin A, 1.5 times more Vitamin B1, 1.4 times more Vitamin B2, 2.4 times more Vitamin B3, 1.8 times more Vitamin B5, 1.2 times more Vitamin B6, 1.9 times more Vitamin B9, 2.2 times more Vitamin C, 13.6 times more Vitamin E and 506.5 times more Vitamin K than Frozen Whole Onions.
• 500 calories of Frozen Whole Onions have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Young Green Onions, tops only as well as Frozen Whole Onions, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Young Green Onions vs Frozen Whole Onions:

• 500 calories of Young Green Onions have 1.9 times more Calcium, 1.4 times more Iron, 2.1 times more Magnesium, 1.6 times more Manganese, 1.4 times more Phosphorus, 1.5 times more Potassium, 1.6 times more Selenium, 1.9 times more Sodium, 2.2 times more Zinc and 1.3 times more Water than Frozen Whole Onions.
• Both Young Green Onions and Frozen Whole Onions contain similar levels of Copper per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Young Green Onions have 51.9 times more Omega 3, 1.3 times more Sugars, 1.4 times more Fiber and 1.4 times more Protein than Frozen Whole Onions.
• Both Young Green Onions and Frozen Whole Onions offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Frozen Whole Onions provide inadequate amounts of Omega 3
• Both Young Green Onions, tops only as well as Frozen Whole Onions, Unprepared provide inadequate amounts of Omega 6 in 500 calories.