Comparing Nutrients in 100 calories Cooked Chopped Frozen Onions VS Spring Or Scallions Onions

Weight per 100 calories

• Cooked Chopped Frozen Onions: 357g
• Spring Or Scallions Onions: 313g

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

Discover which food has more nutrients per 100 calories - Cooked Chopped Frozen Onions or Spring Or Scallions Onions?

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Onions	10%	3%	87%
Spring Or Scallions Onions	19%	4%	77%

Macro Nutrients

	Cooked Chopped Frozen Onions	Spring Or Scallions Onions	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.61% 0.59g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	0.31% 0.1g	32g per day for Men 19-50 years
Omega 3	0.45% 0.007g	0.78% 0.013g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.5g	17.6% 23g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	10% 7.3g	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	17% 6.43g	21.4% 8.13g	38g per day for Men 19-50 years
Protein	4.9% 2.75g	10.2% 5.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Onions	Spring Or Scallions Onions	Recommended Dietary Allowance
Vitamin A	0% 0μg	17.4% 156μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.85% 0.082mg	14.3% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.87% 0.089mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.1% 0.5mg	10.3% 1.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.07% 0.35mg	4.7% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	14.7% 0.19mg	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	11.6% 46.4μg	50% 200μg	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	10.3% 9.3mg	65.3% 58.8mg	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	0.24% 0.036mg	11.5% 1.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.89% 1.07μg	539% 647μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Onions	Spring Or Scallions Onions	Recommended Dietary Allowance
Calcium	5.7% 57mg	22.5% 225mg	1000mg per day for Men 19-50 years
Copper	7.54% 0.068mg	29% 0.26mg	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	13.4% 1.07mg	58% 4.63mg	8mg per day for Men 19-50 years
Magnesium	5.1% 21.4mg	15% 62.5mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	21.7% 0.5mg	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	9.7% 68mg	16.5% 116mg	700mg per day for Men 19-50 years
Potassium	11.3% 386mg	25.4% 863mg	3400mg per day for Men 19-50 years
Selenium	2.6% 1.43μg	3.4% 1.88μg	55μg per day for Men 19-50 years
Sodium	2.86% 43mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	2.27% 0.25mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	8.9% 329g	7.6% 281g	3700g per day for Men 19-50 years

Cooked Chopped Frozen Onions VS Spring Or Scallions Onions Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cooked Chopped Frozen Onions or Spring Or Scallions Onions?

Lets compare vitamin content per 100 calories of Cooked Chopped Frozen Onions vs Spring Or Scallions Onions:

• 100 calories of Cooked Chopped Frozen Onions have 1.5 times more Vitamin B5 and 1.3 times more Vitamin B6 than Spring Or Scallions Onions.
• While 100 kcal of Raw Spring Or Scallions Onions contain more Vitamin A, 2.1 times more Vitamin B1, 2.8 times more Vitamin B2, 3.3 times more Vitamin B3, 4.3 times more Vitamin B9, 6.3 times more Vitamin C, 48.1 times more Vitamin E and 603.8 times more Vitamin K than Boiled Chopped Frozen Onions.
• 100 calories of Cooked Chopped Frozen Onions have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled Chopped Frozen Onions as well as Raw Spring Or Scallions Onions have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Cooked Chopped Frozen Onions vs Spring Or Scallions Onions:

• 100 kcal of Raw Spring Or Scallions Onions contain 3.9 times more Calcium, 3.8 times more Copper, 4.3 times more Iron, 2.9 times more Magnesium, 2 times more Manganese, 1.7 times more Phosphorus, 2.2 times more Potassium, 1.3 times more Selenium and 4.9 times more Zinc than Boiled Chopped Frozen Onions.
• Both Cooked Chopped Frozen Onions and Spring Or Scallions Onions contain similar levels of Sodium and Water per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cooked Chopped Frozen Onions have 1.4 times more Sugars than Spring Or Scallions Onions.
• While 100 kcal of Raw Spring Or Scallions Onions contain 1.3 times more Fiber and 2.1 times more Protein than Boiled Chopped Frozen Onions.
• Both Cooked Chopped Frozen Onions and Spring Or Scallions Onions offer comparable quantities of Energy and Carbohydrate per 100 calories.
• Both Boiled Chopped Frozen Onions as well as Raw Spring Or Scallions Onions provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.