Nutrients in 300 calories of Frozen Whole Onions

Frozen Whole Onions, Unprepared.

Weight per 300 Calories

Frozen Whole Onions

857g

Frozen Whole Onions, Unprepared has low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

90%

300 kcal ▼

Macro Nutrients

Frozen Whole Onions

Energy300 kcal

10.3%

Frozen Whole Onions, Unprepared have 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.51 g

0.53%

Frozen Whole Onions, Unprepared have 0.51428571428571 g of Fat per 300 calories, which is 0.53% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.094 g

0.29%

Frozen Whole Onions, Unprepared have 0.094285714285714 g of Saturated Fat per 300 calories, which is 0.29% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.009 g

0.54%

Frozen Whole Onions, Unprepared have 0.0085714285714286 g of Omega 3 per 300 calories, which is 0.54% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.21 g

1.2%

Frozen Whole Onions, Unprepared have 0.20571428571429 g of Omega 6 per 300 calories, which is 1.2% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Frozen Whole Onions, Unprepared have 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate72.4 g

55.7%

Frozen Whole Onions, Unprepared have 72.428571428571 g of Carbohydrate per 300 calories, which is 55.7% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars32.7 g

45%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Frozen Whole Onions, Unprepared have 32.657142857143 g of Sugars per 300 calories, which is 45% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose

≤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]

No information available

Glucose

No information available

Sucrose

No information available

Fiber14.6 g

38.3%

Frozen Whole Onions, Unprepared have 14.571428571429 g of Fiber per 300 calories, which is 38.3% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein7.63 g

13.6%

Frozen Whole Onions, Unprepared have 7.6285714285714 g of Protein per 300 calories, which is 13.6% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Frozen Whole Onions

Vitamin A0 μg

RAE, retinol activity equivalents

Frozen Whole Onions, Unprepared have 0 μg of Vitamin A per 300 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.22 mg

18.6%

Thiamine

Frozen Whole Onions, Unprepared have 0.22285714285714 mg of Vitamin B1 per 300 calories, which is 18.6% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.21 mg

16%

Riboflavin

Frozen Whole Onions, Unprepared have 0.20571428571429 mg of Vitamin B2 per 300 calories, which is 16% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.5 mg

9.38%

Niacin, nicotinic acid, niacinamide

Frozen Whole Onions, Unprepared have 1.5 mg of Vitamin B3 per 300 calories, which is 9.38% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.85 mg

17%

Pantothenic acid

Frozen Whole Onions, Unprepared have 0.84857142857143 mg of Vitamin B5 per 300 calories, which is 17% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.8 mg

61.3%

Pyridoxine

Frozen Whole Onions, Unprepared have 0.79714285714286 mg of Vitamin B6 per 300 calories, which is 61.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9180 μg

45%

Folates and Folic Acid

Frozen Whole Onions, Unprepared have 180 μg of Vitamin B9 per 300 calories, which is 45% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Frozen Whole Onions, Unprepared have 0 μg of Vitamin B12 per 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C68.6 mg

76%

Ascorbic acid

Frozen Whole Onions, Unprepared have 68.571428571429 mg of Vitamin C per 300 calories, which is 76% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Frozen Whole Onions, Unprepared have 0 IU of Vitamin D per 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.17 mg

1.14%

Tocopherols and Tocotrienols

Frozen Whole Onions, Unprepared have 0.17142857142857 mg of Vitamin E per 300 calories, which is 1.14% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K3.43 μg

2.86%

Phytomenadione or phylloquinone

Frozen Whole Onions, Unprepared have 3.4285714285714 μg of Vitamin K per 300 calories, which is 2.86% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Frozen Whole Onions

Calcium309 mg

31%

Frozen Whole Onions, Unprepared have 308.57142857143 mg of Calcium per 300 calories, which is 31% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.43 mg

47.6%

Frozen Whole Onions, Unprepared have 0.42857142857143 mg of Copper per 300 calories, which is 47.6% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron3.94 mg

49.3%

Frozen Whole Onions, Unprepared have 3.9428571428571 mg of Iron per 300 calories, which is 49.3% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium85.7 mg

20.4%

Frozen Whole Onions, Unprepared have 85.714285714286 mg of Magnesium per 300 calories, which is 20.4% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.07 mg

46.6%

Frozen Whole Onions, Unprepared have 1.0714285714286 mg of Manganese per 300 calories, which is 46.6% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus197 mg

28%

Frozen Whole Onions, Unprepared have 197.14285714286 mg of Phosphorus per 300 calories, which is 28% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1217 mg

35.8%

Frozen Whole Onions, Unprepared have 1217.1428571429 mg of Potassium per 300 calories, which is 35.8% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium3.43 μg

6.23%

Frozen Whole Onions, Unprepared have 3.4285714285714 μg of Selenium per 300 calories, which is 6.23% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium85.7 mg

5.7%

Frozen Whole Onions, Unprepared have 85.714285714286 mg of Sodium per 300 calories, which is 5.7% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.03 mg

9.35%

Frozen Whole Onions, Unprepared have 1.0285714285714 mg of Zinc per 300 calories, which is 9.35% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water773 g

21%

Frozen Whole Onions, Unprepared have 773.31428571429 g of Water per 300 calories, which is 21% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Frozen Whole Onions, Unprepared:

300 calories of Frozen Whole Onions is an excellent source of Vitamin B6, Vitamin B9 and Vitamin C.
It has a good amount of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B5.
It also has some Vitamin K.
While 300 calories of product has trace amounts of Vitamin E, it has no Vitamin A, Vitamin B12 and Vitamin D.

Minerals in 300 calories of Frozen Whole Onions, Unprepared:

300 calories of Frozen Whole Onions is an excellent source of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus and Potassium.
It has a good amount of Zinc.
It also has some Selenium and Sodium.

Macronutrients in 300 calories of Frozen Whole Onions, Unprepared:

300 calories of Frozen Whole Onions is an excellent source of Carbohydrate, Sugars and Fiber.
It has a good amount of Protein.
While 300 calories of product has trace amounts of Omega 6, it has no Fat, Saturated Fat and Omega 3.

Compare Frozen Whole Onions, Unprepared with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 300 calories of Frozen Whole Onions

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Frozen Whole Onions, Unprepared with: