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

Macros Ratio

	Protein	Fat	Carbs
Sauteed Yellow Onions	3%	73%	24%
Frozen Whole Onions	9%	1%	90%

Macro Nutrients

	Sauteed Yellow Onions	Frozen Whole Onions	Recommended Dietary Allowance
Energy	17% 488kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	44% 43g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	18.3% 5.86g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	164% 2.6g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	112% 19g	0.56% 0.095g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31g	25.8% 33.5g	130g per day for Men 19-50 years
Sugars	NA	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	8.1% 5.87g	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	% 8.33g	NA	g per day for Men 19-50 years
Sucrose	% 3.2g	NA	g per day for Men 19-50 years
Fiber	17.8% 6.75g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	6.73% 3.77g	6.3% 3.53g	56g per day for Men 19-50 years

Vitamins

	Sauteed Yellow Onions	Frozen Whole Onions	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.2% 0.19mg	8.6% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.5% 0.16mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.92% 0.15mg	4.34% 0.69mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.7% 0.68mg	7.86% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63% 0.82mg	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	2% 7.94μg	21% 83.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.94% 7.14mg	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	18% 2.7mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	71.4% 85.7μg	1.32% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sauteed Yellow Onions	Frozen Whole Onions	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	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	13.4% 1.07mg	23% 1.83mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	17.6% 0.4mg	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	18.7% 131mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	15.5% 528mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	NA	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	7.58% 0.83mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	8.6% 318g	9.68% 358g	3700g per day for Men 19-50 years

Nutrient Comparison: Sauteed Yellow Onions VS Frozen Whole Onions per 14 oz

Compare the macro and micronutrient content in 14 oz of Sauteed Yellow 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 Sauteed Yellow Onions vs Frozen Whole Onions:

• 14 ounces of Sauteed Yellow Onions have 1.9 times more Vitamin B1, 1.7 times more Vitamin B2, 1.7 times more Vitamin B5, 2.2 times more Vitamin B6, 34 times more Vitamin E and 54 times more Vitamin K than Frozen Whole Onions.
• While 14 oz of Frozen Whole Onions, Unprepared contain 10.5 times more Vitamin B9 and 4.4 times more Vitamin C than Sauteed Yellow Onions.
• 14 ounces of Sauteed Yellow Onions have insufficient amounts of Vitamin B9
• 14 ounces of Frozen Whole Onions have insufficient amounts of Vitamin B2, Vitamin B5, Vitamin E and Vitamin K
• Both Sauteed Yellow Onions as well as Frozen Whole Onions, Unprepared have insufficient amounts of Vitamin B3 and Vitamin D in 14 ounces.

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

• 14 ounces of Sauteed Yellow Onions have 1.4 times more Phosphorus than Frozen Whole Onions.
• While 14 oz of Frozen Whole Onions, Unprepared contain 1.8 times more Calcium, 2.9 times more Copper and 1.7 times more Iron than Sauteed Yellow Onions.
• Both Sauteed Yellow Onions and Frozen Whole Onions contain similar levels of Magnesium, Manganese, Potassium and Water per 14 ounces.
• 14 ounces of Sauteed Yellow Onions lack sufficient amounts of Copper
• Both Sauteed Yellow Onions as well as Frozen Whole Onions, Unprepared lack sufficient amounts of Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Sauteed Yellow Onions have 3.5 times more Energy, 180 times more Fat, 134.3 times more Saturated Fat, 660 times more Omega 3 and 200.4 times more Omega 6 than Frozen Whole Onions.
• Both Sauteed Yellow Onions and Frozen Whole Onions offer comparable quantities of Carbohydrate and Fiber per 14 ounces.
• 14 ounces of Frozen Whole Onions provide inadequate amounts of Energy, Omega 3 and Omega 6
• Both Sauteed Yellow Onions as well as Frozen Whole Onions, Unprepared provide inadequate amounts of Protein in 14 ounces.