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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Onions	9%	1%	90%
Frozen Whole Onions	9%	1%	90%

Macro Nutrients

	Cooked Frozen Onions	Frozen Whole Onions	Recommended Dietary Allowance
Energy	3.83% 111kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.075g	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	20.5% 26.6g	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	14.6% 5.56g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	5.03% 2.8g	6.3% 3.53g	56g per day for Men 19-50 years

Vitamins

	Cooked 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	5.3% 0.064mg	8.6% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.5% 0.071mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.27% 0.52mg	4.34% 0.69mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	7.86% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.4% 0.28mg	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	22.5% 20.2mg	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 Frozen Onions	Frozen Whole Onions	Recommended Dietary Allowance
Calcium	10.7% 107mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.095mg	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	17% 1.35mg	23% 1.83mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	6.9% 0.16mg	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	1.13% 7.94mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	11.8% 401mg	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	2.1% 31.8mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	3.25% 0.36mg	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

Nutrient Comparison: Cooked Frozen Onions VS Frozen Whole Onions per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Frozen Onions versus 14 oz of Frozen Whole Onions to make informed dietary choices. Explore their nutritional differences and benefits.

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

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

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

• 14 oz of Frozen Whole Onions, Unprepared contain 1.3 times more Calcium, 2.1 times more Copper, 1.4 times more Iron, 3.1 times more Manganese, 11.5 times more Phosphorus and 1.4 times more Potassium than Boiled and Drained Frozen Onions.
• Both Cooked Frozen Onions and Frozen Whole Onions contain similar levels of Water per 14 ounces.
• 14 ounces of Cooked Frozen Onions lack sufficient amounts of Magnesium, Manganese and Phosphorus
• Both Boiled and Drained Frozen Onions as well as Frozen Whole Onions, Unprepared lack sufficient amounts of Selenium and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Frozen Whole Onions, Unprepared contain 1.3 times more Carbohydrate and 1.3 times more Sugars than Boiled and Drained Frozen Onions.
• Both Cooked Frozen Onions and Frozen Whole Onions offer comparable quantities of Fiber per 14 ounces.
• Both Boiled and Drained Frozen Onions as well as Frozen Whole Onions, Unprepared provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in 14 ounces.