Comparing Nutrients in 1 kilogram Boiled Onions VS Sauteed Yellow Onions

Macros Ratio

	Protein	Fat	Carbs
Boiled Onions	11%	4%	85%
Sauteed Yellow Onions	3%	73%	24%

Macro Nutrients

	Boiled Onions	Sauteed Yellow Onions	Recommended Dietary Allowance
Energy	15% 440kcal	42.4% 1230kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	111% 108g	97g per day for Men 19-50 years
Saturated Fat	0.97% 0.31g	46% 14.8g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	413% 6.6g	1.6g per day for Men 19-50 years
Omega 6	4.1% 0.7g	283% 48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	78% 102g	60.5% 78.6g	130g per day for Men 19-50 years
Sugars	65.2% 47.3g	NA	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	20% 14.4g	20.4% 15g	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	% 22g	% 21g	g per day for Men 19-50 years
Sucrose	% 11g	% 8.1g	g per day for Men 19-50 years
Fiber	37% 14g	44.7% 17g	38g per day for Men 19-50 years
Protein	24.3% 13.6g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Onions	Sauteed Yellow Onions	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	41% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	31.5% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.65mg	2.3% 0.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	34.4% 1.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	99% 1.3mg	159% 2.07mg	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	37.5% 150μg	5% 20μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	57.8% 52mg	20% 18mg	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	1.33% 0.2mg	45.3% 6.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.17% 5μg	180% 216μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Onions	Sauteed Yellow Onions	Recommended Dietary Allowance
Calcium	22% 220mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	74.4% 0.67mg	19% 0.17mg	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	30% 2.4mg	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	66.5% 1.53mg	44.3% 1.02mg	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	50% 350mg	47% 330mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	39% 1330mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	NA	55μg per day for Men 19-50 years
Sodium	2% 30mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	23.7% 879g	21.6% 800g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Onions VS Sauteed Yellow Onions per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Onions versus 1 kg of Sauteed Yellow Onions to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Onions vs Sauteed Yellow Onions:

• 1 kilogram of Boiled Onions has 7.5 times more Vitamin B9 and 2.9 times more Vitamin C than Sauteed Yellow Onions.
• While 1 kg of Sauteed Yellow Onions contains 1.8 times more Vitamin B2, 1.5 times more Vitamin B5, 1.6 times more Vitamin B6, 34 times more Vitamin E and 43.2 times more Vitamin K than Boiled and Drained Onions.
• Both Boiled Onions and Sauteed Yellow Onions provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Boiled Onions have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
• 1 kilogram of Sauteed Yellow Onions have insufficient amounts of Vitamin B9
• Both Boiled and Drained Onions as well as Sauteed Yellow Onions have insufficient amounts of Vitamin B3 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Onions vs Sauteed Yellow Onions:

• 1 kilogram of Boiled Onions has 3.9 times more Copper, 1.2 times more Magnesium, 1.5 times more Manganese and 1.2 times more Potassium than Sauteed Yellow Onions.
• Both Boiled Onions and Sauteed Yellow Onions contain similar levels of Iron, Phosphorus and Water per one kilogram.
• 1 kilogram of Sauteed Yellow Onions lack sufficient amounts of Copper
• Both Boiled and Drained Onions as well as Sauteed Yellow Onions lack sufficient amounts of Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Onions has 1.3 times more Carbohydrate and 1.4 times more Protein than Sauteed Yellow Onions.
• While 1 kg of Sauteed Yellow Onions contains 2.8 times more Energy, 56.8 times more Fat, 47.6 times more Saturated Fat, 165 times more Omega 3 and 68.7 times more Omega 6 than Boiled and Drained Onions.
• Both Boiled Onions and Sauteed Yellow Onions offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Boiled Onions provide inadequate amounts of Energy, Omega 3 and Omega 6
• 1 kilogram of Sauteed Yellow Onions provide inadequate amounts of Protein