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

Macros Ratio

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

Macro Nutrients

	Frozen Whole Onions	Cooked Frozen Onions	Recommended Dietary Allowance
Energy	4.8% 139kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	0.11% 0.036g	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	0.56% 0.095g	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	25.8% 33.5g	20.5% 26.6g	130g per day for Men 19-50 years
Sugars	21% 15g	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	17.8% 6.75g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	6.3% 3.53g	5.03% 2.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Whole 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	8.6% 0.1mg	5.3% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	5.5% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.34% 0.69mg	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	28.4% 0.37mg	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	21% 83.3μg	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	35.3% 31.8mg	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	0.53% 0.079mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.32% 1.6μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Whole Onions	Cooked Frozen Onions	Recommended Dietary Allowance
Calcium	14.3% 143mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	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	23% 1.83mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	21.6% 0.5mg	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	13% 91mg	1.13% 7.94mg	700mg per day for Men 19-50 years
Potassium	16.6% 564mg	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	2.65% 39.7mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	9.68% 358g	9.9% 366g	3700g per day for Men 19-50 years

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

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

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

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

Comparison of macro-nutrients per 14 ounces:

• Frozen Whole Onions, Unprepared have 1.3 times more Energy, 1.3 times more Carbohydrate, 1.3 times more Sugars, 1.2 times more Fiber and 1.3 times more Protein than Boiled and Drained Frozen Onions.
• Both Frozen Whole Onions, Unprepared as well as Boiled and Drained Frozen Onions have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.