Comparing Nutrients in 14 ounces Frozen Chopped Onions VS Sauteed Yellow Onions

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Onions	10%	3%	87%
Sauteed Yellow Onions	3%	73%	24%

Macro Nutrients

	Frozen Chopped Onions	Sauteed Yellow Onions	Recommended Dietary Allowance
Energy	3.97% 115kcal	17% 488kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	44% 43g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	18.3% 5.86g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	164% 2.6g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	112% 19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	21% 27g	24% 31g	130g per day for Men 19-50 years
Sugars	NA	NA	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	8.1% 5.87g	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	% 8.33g	g per day for Men 19-50 years
Sucrose	NA	% 3.2g	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	5.6% 3.14g	6.73% 3.77g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Onions	Sauteed Yellow Onions	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	16.2% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.24% 0.11mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.75% 0.6mg	0.92% 0.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.1% 0.4mg	13.7% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	63% 0.82mg	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	17% 67.5μg	2% 7.94μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	14.6% 13mg	7.94% 7.14mg	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	NA	18% 2.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	71.4% 85.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Onions	Sauteed Yellow Onions	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	7.5% 0.067mg	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	16.4% 1.3mg	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	12.8% 0.29mg	17.6% 0.4mg	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	12.5% 87.3mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	14.5% 492mg	15.5% 528mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	NA	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	9.87% 365g	8.6% 318g	3700g per day for Men 19-50 years

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

• Frozen Chopped Onions, Unprepared have 8.5 times more Vitamin B9 and 1.8 times more Vitamin C than Sauteed Yellow Onions.
• While Sauteed Yellow Onions contain 1.6 times more Vitamin B1, 1.5 times more Vitamin B2, 1.7 times more Vitamin B5 and 2.8 times more Vitamin B6 than Frozen Chopped Onions, Unprepared.
• Both Frozen Chopped Onions, Unprepared as well as Sauteed Yellow Onions have insufficient amounts of Vitamin B3 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Frozen Chopped Onions vs Sauteed Yellow Onions:

• Frozen Chopped Onions, Unprepared have 1.2 times more Iron than Sauteed Yellow Onions.
• While Sauteed Yellow Onions contain 1.3 times more Magnesium, 1.4 times more Manganese, 1.5 times more Phosphorus and 3 times more Zinc than Frozen Chopped Onions, Unprepared.
• Both Frozen Chopped Onions, Unprepared and Sauteed Yellow Onions have similar amounts of Calcium, Copper, Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Sauteed Yellow Onions contain 4.2 times more Energy, 108 times more Fat, 86.9 times more Saturated Fat, 330 times more Omega 3 and 130 times more Omega 6 than Frozen Chopped Onions, Unprepared.
• Both Frozen Chopped Onions, Unprepared and Sauteed Yellow Onions have similar amounts of Carbohydrate, Fiber and Protein per 14 oz.
• Both Frozen Chopped Onions, Unprepared as well as Sauteed Yellow Onions have insufficient amounts of Glucose and Sucrose in 14 oz.