Comparing Nutrients in 1 kilogram Cooked Chopped Frozen Onions VS Frozen Whole Onions

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Onions	10%	3%	87%
Frozen Whole Onions	9%	1%	90%

Macro Nutrients

	Cooked Chopped Frozen Onions	Frozen Whole Onions	Recommended Dietary Allowance
Energy	9.66% 280kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	0.62% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.7% 66g	65% 84.5g	130g per day for Men 19-50 years
Sugars	40% 29g	52.6% 38g	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	47.4% 18g	44.7% 17g	38g per day for Men 19-50 years
Protein	13.8% 7.7g	16% 8.9g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Onions	Frozen Whole Onions	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.7% 1.4mg	11% 1.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	71.5% 0.93mg	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	32.5% 130μg	52.5% 210μg	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	29% 26mg	89% 80mg	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	0.67% 0.1mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	3.33% 4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Onions	Frozen Whole Onions	Recommended Dietary Allowance
Calcium	16% 160mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	55.6% 0.5mg	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	37.5% 3mg	57.5% 4.6mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	54.3% 1.25mg	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	27% 190mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	25% 922g	24.4% 902g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cooked Chopped Frozen Onions vs Frozen Whole Onions:

• Frozen Whole Onions, Unprepared contain 1.3 times more Vitamin B3, 1.3 times more Vitamin B6, 1.6 times more Vitamin B9 and 3.1 times more Vitamin C than Boiled Chopped Frozen Onions.
• Both Boiled Chopped Frozen Onions and Frozen Whole Onions, Unprepared have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B5 per 1 kg.
• Both Boiled Chopped Frozen Onions as well as Frozen Whole Onions, Unprepared have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Cooked Chopped Frozen Onions vs Frozen Whole Onions:

• Frozen Whole Onions, Unprepared contain 2.3 times more Calcium, 2.6 times more Copper, 1.5 times more Iron, 1.7 times more Magnesium, 1.8 times more Manganese, 1.3 times more Potassium and 1.7 times more Zinc than Boiled Chopped Frozen Onions.
• Both Boiled Chopped Frozen Onions and Frozen Whole Onions, Unprepared have similar amounts of Phosphorus and Water per 1 kg.
• Both Boiled Chopped Frozen Onions as well as Frozen Whole Onions, Unprepared have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Frozen Whole Onions, Unprepared contain 1.3 times more Carbohydrate and 1.3 times more Sugars than Boiled Chopped Frozen Onions.
• Both Boiled Chopped Frozen Onions and Frozen Whole Onions, Unprepared have similar amounts of Energy, Fiber and Protein per 1 kg.
• Both Boiled Chopped Frozen Onions as well as Frozen Whole Onions, Unprepared have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.