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

Macros Ratio

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

Macro Nutrients

	Cooked Chopped Frozen Onions	Frozen Whole Onions	Recommended Dietary Allowance
Energy	3.83% 111kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.14% 0.044g	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	0.56% 0.095g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	25.8% 33.5g	130g per day for Men 19-50 years
Sugars	16% 11.5g	21% 15g	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	17.8% 6.75g	38g per day for Men 19-50 years
Protein	5.46% 3.06g	6.3% 3.53g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Onions	Frozen Whole 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	8.6% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.45% 0.55mg	4.34% 0.69mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.86% 0.39mg	7.86% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	28.4% 0.37mg	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	21% 83.3μg	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	35.3% 31.8mg	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	0.26% 0.04mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	1.32% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Onions	Frozen Whole Onions	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	22% 0.2mg	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	23% 1.83mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	12.3% 0.28mg	21.6% 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	10.8% 75.4mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	12.6% 429mg	16.6% 564mg	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	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	9.9% 366g	9.68% 358g	3700g per day for Men 19-50 years

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

• Frozen Whole Onions, Unprepared contain 1.3 times more Vitamin B3, 1.3 times more Vitamin B6, 1.6 times more Vitamin B9 and 3.1 times more Vitamin C than Boiled Chopped Frozen Onions.
• Both Boiled Chopped Frozen Onions and Frozen Whole Onions, Unprepared have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B5 per 14 oz.
• Both Boiled Chopped Frozen Onions as well as Frozen Whole Onions, Unprepared have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 14 oz.

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

• Frozen Whole Onions, Unprepared contain 2.3 times more Calcium, 2.6 times more Copper, 1.5 times more Iron, 1.7 times more Magnesium, 1.8 times more Manganese, 1.3 times more Potassium and 1.7 times more Zinc than Boiled Chopped Frozen Onions.
• Both Boiled Chopped Frozen Onions and Frozen Whole Onions, Unprepared have similar amounts of Phosphorus and Water per 14 oz.
• Both Boiled Chopped Frozen Onions as well as Frozen Whole Onions, Unprepared have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

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