Comparing Nutrients in 14 ounces Onions VS Boiled Onions

Macros Ratio

	Protein	Fat	Carbs
Onions	10%	2%	88%
Boiled Onions	11%	4%	85%

Macro Nutrients

	Onions	Boiled Onions	Recommended Dietary Allowance
Energy	5.47% 159kcal	6.02% 175kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	1.63% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.5% 37g	31% 40.3g	130g per day for Men 19-50 years
Sugars	23.2% 17g	26% 18.8g	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	7.06% 5.1g	7.9% 5.7g	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	% 7.8g	% 8.7g	g per day for Men 19-50 years
Sucrose	% 3.93g	% 4.37g	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	7.8% 4.37g	9.64% 5.4g	56g per day for Men 19-50 years

Vitamins

	Onions	Boiled Onions	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.24% 0.11mg	7.02% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.88% 0.46mg	4.1% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.76% 0.49mg	8.97% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	39.4% 0.51mg	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	19% 75.4μg	15% 59.5μg	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	32.6% 29.4mg	23% 20.6mg	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	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.32% 1.6μg	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Onions	Boiled Onions	Recommended Dietary Allowance
Calcium	9.13% 91mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	29.5% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.37μg	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	10.4% 0.83mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	22.3% 0.51mg	26.4% 0.61mg	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	16.4% 115mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	17% 579mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	9.56% 354g	9.42% 349g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Onions vs Boiled Onions:

• Raw Onions have 1.3 times more Vitamin B9 and 1.4 times more Vitamin C than Boiled and Drained Onions.
• While Boiled and Drained Onions contain 1.4 times more Vitamin B3 than Raw Onions.
• Both Raw Onions and Boiled and Drained Onions have similar amounts of Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin B6 per 14 oz.
• Both Raw Onions as well as Boiled and Drained 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 Onions vs Boiled Onions:

• Boiled and Drained Onions contain 1.7 times more Copper than Raw Onions.
• Both Raw Onions and Boiled and Drained Onions have similar amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

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