Comparing Nutrients in 14 ounces Sauteed Yellow Onions VS Spring Or Scallions Onions

Macros Ratio

	Protein	Fat	Carbs
Sauteed Yellow Onions	3%	73%	24%
Spring Or Scallions Onions	19%	4%	77%

Macro Nutrients

	Sauteed Yellow Onions	Spring Or Scallions Onions	Recommended Dietary Allowance
Energy	17% 488kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	44% 43g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	18.3% 5.86g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	164% 2.6g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	112% 19g	1.63% 0.28g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31g	22.4% 29g	130g per day for Men 19-50 years
Sugars	NA	12.8% 9.25g	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	27% 10.3g	38g per day for Men 19-50 years
Protein	6.73% 3.77g	13% 7.26g	56g per day for Men 19-50 years

Vitamins

	Sauteed Yellow Onions	Spring Or Scallions Onions	Recommended Dietary Allowance
Vitamin A	NA	22% 198μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.2% 0.19mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.5% 0.16mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.92% 0.15mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.7% 0.68mg	5.95% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63% 0.82mg	18.6% 0.24mg	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	63.5% 254μg	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	83% 74.6mg	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	18% 2.7mg	14.6% 2.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	71.4% 85.7μg	685% 822μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sauteed Yellow Onions	Spring Or Scallions Onions	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	28.6% 286mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	36.6% 0.33mg	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	73.4% 5.87mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	17.6% 0.4mg	27.6% 0.64mg	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	21% 147mg	700mg per day for Men 19-50 years
Potassium	15.5% 528mg	32.2% 1095mg	3400mg per day for Men 19-50 years
Selenium	NA	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	7.58% 0.83mg	14% 1.55mg	11mg per day for Men 19-50 years
Water	8.6% 318g	9.64% 357g	3700g per day for Men 19-50 years

Nutrient Comparison: Sauteed Yellow Onions VS Spring Or Scallions Onions per 14 oz

Compare the macro and micronutrient content in 14 oz of Sauteed Yellow Onions versus 14 oz of Spring Or Scallions Onions to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Sauteed Yellow Onions vs Spring Or Scallions Onions:

• 14 ounces of Sauteed Yellow Onions have 2.3 times more Vitamin B5, 3.4 times more Vitamin B6 and 1.2 times more Vitamin E than Spring Or Scallions Onions.
• While 14 oz of Raw Spring Or Scallions Onions contain 2 times more Vitamin B2, 14.2 times more Vitamin B3, 32 times more Vitamin B9, 10.4 times more Vitamin C and 9.6 times more Vitamin K than Sauteed Yellow Onions.
• Both Sauteed Yellow Onions and Spring Or Scallions Onions provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Sauteed Yellow Onions have insufficient amounts of Vitamin B3 and Vitamin B9
• 14 ounces of Spring Or Scallions Onions have insufficient amounts of Vitamin B5
• Both Sauteed Yellow Onions as well as Raw Spring Or Scallions Onions have insufficient amounts of Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Sauteed Yellow Onions vs Spring Or Scallions Onions:

• 14 oz of Raw Spring Or Scallions Onions contain 3.6 times more Calcium, 4.9 times more Copper, 5.5 times more Iron, 2.2 times more Magnesium, 1.6 times more Manganese, 2.1 times more Potassium and 1.9 times more Zinc than Sauteed Yellow Onions.
• Both Sauteed Yellow Onions and Spring Or Scallions Onions contain similar levels of Phosphorus and Water per 14 ounces.
• 14 ounces of Sauteed Yellow Onions lack sufficient amounts of Copper and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Sauteed Yellow Onions have 3.8 times more Energy, 56.8 times more Fat, 46.2 times more Saturated Fat, 165 times more Omega 3 and 68.7 times more Omega 6 than Spring Or Scallions Onions.
• While 14 oz of Raw Spring Or Scallions Onions contain 1.5 times more Fiber and 1.9 times more Protein than Sauteed Yellow Onions.
• Both Sauteed Yellow Onions and Spring Or Scallions Onions offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Sauteed Yellow Onions provide inadequate amounts of Protein
• 14 ounces of Spring Or Scallions Onions provide inadequate amounts of Energy, Omega 3 and Omega 6