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

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Onions	10%	3%	87%
Cooked Chopped Frozen Onions	10%	3%	87%

Macro Nutrients

	Frozen Chopped Onions	Cooked Chopped Frozen Onions	Recommended Dietary Allowance
Energy	10% 290kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	2.18% 0.37g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52.5% 68.2g	50.7% 66g	130g per day for Men 19-50 years
Sugars	NA	40% 29g	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	47.4% 18g	38g per day for Men 19-50 years
Protein	14% 7.9g	13.8% 7.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Onions	Cooked Chopped Frozen Onions	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.44% 1.5mg	8.7% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.4% 1.02mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.7% 0.75mg	53% 0.69mg	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	42.5% 170μg	32.5% 130μg	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	36.7% 33mg	29% 26mg	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	NA	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Onions	Cooked Chopped Frozen Onions	Recommended Dietary Allowance
Calcium	17% 170mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	21% 0.19mg	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	41.3% 3.3mg	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	32% 0.74mg	31% 0.71mg	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	31.4% 220mg	27% 190mg	700mg per day for Men 19-50 years
Potassium	36.5% 1240mg	31.8% 1080mg	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	8% 120mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	25% 920g	25% 922g	3700g per day for Men 19-50 years

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

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

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

Both Frozen Chopped Onions, Unprepared and Boiled Chopped Frozen Onions have similar amounts of minerals per 1 kg
• Both Frozen Chopped Onions, Unprepared and Boiled Chopped Frozen Onions have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Water per 1 kg.
• Both Frozen Chopped Onions, Unprepared as well as Boiled Chopped Frozen Onions have insufficient amounts of Selenium and Zinc in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

Both Frozen Chopped Onions, Unprepared and Boiled Chopped Frozen Onions have similar amounts of macro-nutrients per 1 kg
• Both Frozen Chopped Onions, Unprepared and Boiled Chopped Frozen Onions have similar amounts of Energy, Carbohydrate, Fiber and Protein per 1 kg.
• Both Frozen Chopped Onions, Unprepared as well as Boiled Chopped Frozen Onions have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.