Comparing Nutrients in 14 ounces Cooked Chopped Frozen Onions VS Cooked Frozen Onions

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Onions	10%	3%	87%
Cooked Frozen Onions	9%	1%	90%

Macro Nutrients

	Cooked Chopped Frozen Onions	Cooked Frozen Onions	Recommended Dietary Allowance
Energy	3.83% 111kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.84% 0.14g	0.44% 0.075g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	20.5% 26.6g	130g per day for Men 19-50 years
Sugars	16% 11.5g	16% 11.5g	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	19% 7.14g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	5.46% 3.06g	5.03% 2.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Onions	Cooked Frozen Onions	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	5.3% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	5.5% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.45% 0.55mg	3.27% 0.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.86% 0.39mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	21.4% 0.28mg	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	13% 51.6μg	13% 51.6μg	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	11.5% 10.3mg	22.5% 20.2mg	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	0.26% 0.04mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Onions	Cooked Frozen Onions	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	10.6% 0.095mg	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	15% 1.2mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	12.3% 0.28mg	6.9% 0.16mg	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	10.8% 75.4mg	1.13% 7.94mg	700mg per day for Men 19-50 years
Potassium	12.6% 429mg	11.8% 401mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	9.9% 366g	9.9% 366g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cooked Chopped Frozen Onions vs Cooked Frozen Onions:

• Boiled Chopped Frozen Onions have 1.4 times more Vitamin B1, 1.4 times more Vitamin B2 and 1.3 times more Vitamin B5 than Boiled and Drained Frozen Onions.
• While Boiled and Drained Frozen Onions contain 2 times more Vitamin C than Boiled Chopped Frozen Onions.
• Both Boiled Chopped Frozen Onions and Boiled and Drained Frozen Onions have similar amounts of Vitamin B6 and Vitamin B9 per 14 oz.
• Both Boiled Chopped Frozen Onions as well as Boiled and Drained Frozen Onions have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Cooked Chopped Frozen Onions vs Cooked Frozen Onions:

• Boiled Chopped Frozen Onions have 1.8 times more Manganese and 9.5 times more Phosphorus than Boiled and Drained Frozen Onions.
• While Boiled and Drained Frozen Onions contain 1.7 times more Calcium, 1.3 times more Copper and 1.3 times more Magnesium than Boiled Chopped Frozen Onions.
• Both Boiled Chopped Frozen Onions and Boiled and Drained Frozen Onions have similar amounts of Iron, Potassium and Water per 14 oz.
• Both Boiled Chopped Frozen Onions as well as Boiled and Drained Frozen Onions have insufficient amounts of Selenium and Zinc in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled Chopped Frozen Onions have 1.3 times more Fiber than Boiled and Drained Frozen Onions.
• Both Boiled Chopped Frozen Onions and Boiled and Drained Frozen Onions have similar amounts of Carbohydrate, Sugars and Protein per 14 oz.
• Both Boiled Chopped Frozen Onions as well as Boiled and Drained Frozen Onions have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.