Comparing Nutrients in 1 kilogram Cooked Chopped Frozen Onions VS Sauteed Yellow Onions

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Onions	10%	3%	87%
Sauteed Yellow Onions	3%	73%	24%

Macro Nutrients

	Cooked Chopped Frozen Onions	Sauteed Yellow Onions	Recommended Dietary Allowance
Energy	9.66% 280kcal	42.4% 1230kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	111% 108g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	46% 14.8g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	413% 6.6g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	283% 48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	50.7% 66g	60.5% 78.6g	130g per day for Men 19-50 years
Sugars	40% 29g	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	NA	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	NA	% 21g	g per day for Men 19-50 years
Sucrose	NA	% 8.1g	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	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen 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	19% 0.23mg	41% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	31.5% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.7% 1.4mg	2.3% 0.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	34.4% 1.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	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	32.5% 130μg	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	29% 26mg	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	0.67% 0.1mg	45.3% 6.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	180% 216μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Onions	Sauteed Yellow Onions	Recommended Dietary Allowance
Calcium	16% 160mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	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	37.5% 3mg	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	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	27% 190mg	47% 330mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	39% 1330mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	NA	55μg per day for Men 19-50 years
Sodium	8% 120mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	25% 922g	21.6% 800g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Onions VS Sauteed Yellow Onions per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Chopped Frozen 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 Cooked Chopped Frozen Onions vs Sauteed Yellow Onions:

• 1 kilogram of Cooked Chopped Frozen Onions has 6.5 times more Vitamin B9 and 1.4 times more Vitamin C than Sauteed Yellow Onions.
• While 1 kg of Sauteed Yellow Onions contains 2.1 times more Vitamin B1, 1.6 times more Vitamin B2, 1.7 times more Vitamin B5, 3 times more Vitamin B6, 68 times more Vitamin E and 72 times more Vitamin K than Boiled Chopped Frozen Onions.
• 1 kilogram of Cooked Chopped Frozen Onions have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin E and Vitamin K
• 1 kilogram of Sauteed Yellow Onions have insufficient amounts of Vitamin B9
• Both Boiled Chopped Frozen 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 Cooked Chopped Frozen Onions vs Sauteed Yellow Onions:

• 1 kg of Sauteed Yellow Onions contains 1.5 times more Magnesium, 1.4 times more Manganese and 1.7 times more Phosphorus than Boiled Chopped Frozen Onions.
• Both Cooked Chopped Frozen Onions and Sauteed Yellow Onions contain similar levels of Iron, Potassium and Water per one kilogram.
• 1 kilogram of Cooked Chopped Frozen Onions lack sufficient amounts of Calcium and Magnesium
• 1 kilogram of Sauteed Yellow Onions lack sufficient amounts of Copper
• Both Boiled Chopped Frozen Onions as well as Sauteed Yellow Onions lack sufficient amounts of Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Sauteed Yellow Onions contains 4.4 times more Energy, 108 times more Fat, 92.3 times more Saturated Fat, 330 times more Omega 3 and 133.6 times more Omega 6 than Boiled Chopped Frozen Onions.
• Both Cooked Chopped Frozen Onions and Sauteed Yellow Onions offer comparable quantities of Carbohydrate and Fiber per one kilogram.
• 1 kilogram of Cooked Chopped Frozen Onions provide inadequate amounts of Energy, Omega 3 and Omega 6
• Both Boiled Chopped Frozen Onions as well as Sauteed Yellow Onions provide inadequate amounts of Protein in one kilogram.